Name: Playbook - Coach Calli - Exercises: # - B
Uploaded: 2023-12-01T18:22:38.905Z
Duration: 2 min
Description: Exercises: # - B

- Hold one dumbbell in each hand
- Raise out to the side
- Keep arms up, bring in front 
- Lower down in front
- Bring arms up in front
- Keep arms up, bring out to side
- Lower to the side

Lateral - front - down, front - lateral - down.
That is one rep.

3D raises

• 90 degrees in both hips and knees.
• Lean over front knee and thread arm under to feel a stretch in the back of hip. You may also feel a slight stretch in inner thighs. 
• Flip legs over to do both sides—without moving feet! 
• Extra challenge: as you flip legs, try using no hands.

90/90 stretch

- Hinge at the hips and come down with a neutral spine
- Row one dumbbell up engaging your lats 
- Slowly return to starting point and alternate arms
- Keep your core tight focus on a slow controlled movement

Alt DB row

- Standing tall, hold two dumbbells at your shoulders 
- Press one dumbbell up to full arm extension, then back down
- Alternate sides

Alt DB shoulder press

- Start with both weights overhead, getting shoulder blades/lat set
- Take a deep breath and lower one arm weight, slightly tucking your elbow
- Push the weight back up, working chest as you come up.
- Alternate sides

Note: take your time setting up. Keep non-working arm straight

Alt chest press, flat

- On an incline bench, start with weights overhead, getting shoulder blades/lat set
- Take a deep breath and lower weight one arm at a time
- Push the weight back up, working chest as you come up. Alternate arms

Note: Keep non-working arm straight. Take your time setting up. Bench should not be too flat nor too vertical

Alt chest press, incline

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells up at full extension
- Slowly lower one dumbbell until elbow touches the floor
- Press the dumbbell up to starting position, alternate sides
- Keep core engaged to not roll over as you press

Note: do not bounce elbows off floor

Alt floor press

- Lay back with your legs up, knees bent at 90 degrees
- Hold the dumbbells up at full extension
- Slowly lower one dumbbell until elbow touches the floor
- Press the dumbbell up to starting position, alternate sides
- Keep core engaged to not roll over as you press

Note: do not bounce elbows off floor

Alt floor press (legs up)

- Get into lunge stance, weight on front foot, toes on back foot
- Keep chest upright as you bend both knees
- Push through front foot to jump up
- Switch legs in the air
- Land both feet at the same time, alternating sides 
- Keep chest up, proper arm swing will help

Alt jump lunge

Alternating Reverse Lunge

- Start with feet together
- Step one foot back, keeping weight on front foot, toes on back foot
- Keep chest upright as you bend both knees
- Think of back knee going to floor, keeping weight on front leg
- Push through front foot to stand back up, returning feet together
- Alternate sides

Note: GET FORM DOWN PAT! Shown weighted, but must have good form at bodyweight before loading.

Alt rev lunge

- Lying face down on the ground, arms and legs extended
- Raise opposite arms and leg, engaging your glutes/low back as you lift
- Pause at the top
- Lower back to starting position, alternate sides

Alt superman

- Laying on the floor, keep legs in air
- Crunch up while reaching opposite hand to toe

Alt toe touches

Dynamic warmup for ankle. Roll in circles, point toes up then down.

Ankle rolls

• Laying on floor, bend knees with feet on the ground.
• Arms extended long at side, with chest & shoulders crunches up
• Reach down one side to touch heel, squeezing obliques, alternating sides

Ankle taps

Swing each arm across body and in forward & backward circles

Arm swings

- Put weight on front foot, with back toe on floor
- Keep a slight bend at both knees
- Hinge coming down, keep bar close to leg and a neutral spine
- Push through front foot to engage hamstring & glute to stand back up
- Repeat for reps, switch sides when done

Note: think of this as a modified single leg DL, with the back foot as a kickstand for balance.

B-stance RDL

- Start with bar in your hands (as opposed to the floor)
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

BB RDL

Barbell Alternating Reverse Lunges

- Set barbell to proper rack height
- Unrack and get into lunge stance, weight on front foot, toes on back foot
- Keep chest upright as you bend both knees
- Think of back knee going to floor, keeping weight on front leg and back shin parallel to floor
- Push through front foot to stand back up
- Alternate sides

Note: GET FORM DOWN PAT! Shown with barbell, but must have good form at bodyweight before loading

BB alt rev lunge

- Grip the bar with preferred width, forehead under the bar
- Get shoulder blades set and unrack the bar
- Take a breath and bring the bar down to your mid chest , keeping elbows slightly tucked
- Push the bar up engaging your chest

Note: the set up time, do not rush into reps. As the weight gets heavier for you, don’t hesitate to ask for a spot

BB bench press (flat)

- Hold barbell underhand, hands shoulder width apart
- Curl bar towards your shoulders 
- Slowly lower down until arms are extended

BB curls

- Grip the bar with preferred width, forehead under the bar
- Get shoulder blades set and unrack the bar
- Take a breath and VERY SLOWLY bring the bar down to your mid chest, keeping elbows slightly tucked
- Push the bar up engaging your chest

Note: do not rush the eccentric (downward)! That is the whole point. Make sure you lower at an even pace all the way down

BB eccentric bench press (flat)

- Start with forehead under the bar, it should feel like the bar is a little behind you.
- Hands should be slightly outside shoulder width
- VERY SLOWLY lower the bar to the chest actively stretching your chest muscles, keeping elbows slightly tucked
- Press the bar upward by extending your elbows

Note: do not rush the eccentric, that is the whole point. Make sure the tempo is even all the way down

BB eccentric incline press

- Set bar to correct rack height
- Hands just outside shoulders, lightly grip the bar and swing elbows under to create a shelf of front delts
- Keeping elbows up, unrack the bar
- Squat down keeping elbows, chest and eyes up
- Push through floor to stand up, keeping core engaged

BB front squat

- Set bar to correct rack height
- Hands just outside shoulders, lightly grip the bar and swing elbows under to create a shelf of front delts
- Keeping elbows up, unrack the bar
- Take a deep breath and squat down keeping elbows, chest and eyes up
- Pause at bottom, maintaining tight position
- Push through floor to stand up, keeping core engaged

BB front squat, paused

- Choose a bench or box that is around knee height
- Support upper back on a bench, butt on the floor. 
- With legs out flat, roll the weighted barbell over your hips. Then plant your feet on the floor with bent knees 
- Barbell across your hips, push through heels to squeeze glutes and drive the barbell up, keeping chin tucked and eyes forward
- Slowly lower back down almost to the floor and repeat for reps

Note: the setup is the hardest part. Make sure you have padding between your hips and the barbell, and that the bench or box you are leaning against is very stable 

Modifications: may do a hip thrust machine

BB hip thrusts

- Start with forehead under the bar, it should feel like the bar is a little behind you.
- Hands should be slightly outside shoulder width
- Lower the bar to the chest actively stretching your chest muscles, keeping elbows slightly tucked
- Press the bar upward by extending your elbows

BB incline press

- Start with forehead under the bar, it should feel like the bar is a little behind you.
- Hands should be slightly outside shoulder width
- Lower the bar to the chest actively stretching your chest muscles, keeping elbows slightly tucked
- Pause with bar lightly touching upper chest
- Press the bar upward by extending your elbows

BB incline press, paused

- Grip the bar with preferred width, forehead under the bar
- Get shoulder blades set and unrack the bar
- Take a breath and bring the bar down to your mid chest, keeping elbows slightly tucked
- Pause for the prescribed time, not letting the bar sink down too much
- Push the bar up engaging your chest

BB paused bench press (flat)

- Set bar to correct rack height
- Hands outside shoulders, lightly grip the bar and position yourself under the bar
- Bar should rest on upper traps
- Unrack the bar, walkout, take a deep breath
- Squat down keeping chest and eyes up, knees tracking in line over big/second toe
- Pause at bottom position
- Push through floor to stand up, keeping core engaged

BB paused squat, high bar

- Set bar to correct rack height
- Hands outside shoulders, lightly grip the bar and position yourself under the bar
- Bar should rest on rear delts
- Unrack the bar, walkout, take a deep breath
- Squat down keeping chest and eyes up, knees tracking in line over big/second toe
- Pause at bottom position
- Push through floor to stand up, keeping core engaged

BB paused squat, low bar

Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Dip by bending at the knees
- Tuck chin out of the way and jump to explosively press the bar directly overhead in alignment with the mid-foot 
- Land under the bar with straight arms but bent legs
- Lower the bar back down to the starting position with control
- Repeat for reps

BB push jerk

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Dip by bending at the knees
- Tuck chin out of the way and extend legs to explosively press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

BB push press

- Hold the bar with your palms facing you
- Hinge down, keeping your back in a neutral position bracing your core
- Pull the barbell up to bottom of ribcage or belly button, engaging your lats as you pull
- Pause at the top and lower with a controlled motion

BB row

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Tuck chin out of the way and press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

BB shoulder press

- Barbell resting on front shoulders
- Bend at the knees slightly
- Explosively push the the barbell up
- Land with a split stance

BB split jerk

- Set bar to correct rack height
- Hands outside shoulders, lightly grip the bar and position yourself under the bar
- Bar should rest on upper traps
- Unrack the bar, walkout, take a deep breath
- Squat down keeping chest and eyes up, knees tracking in line over big/second toe
- Push through floor to stand up, keeping core engaged

BB squat, high bar

- Set bar to correct rack height
- Hands outside shoulders, lightly grip the bar and position yourself under the bar
- Bar should rest on rear delts
- Unrack the bar, walkout, take a deep breath
- Squat down keeping chest and eyes up, knees tracking in line over big/second toe
- Push through floor to stand up, keeping core engaged

BB squat, low bar

- Set barbell to proper rack height
- Unrack and get into lunge stance, weight on front foot, toes on back foot
- Keep chest upright as you bend both knees
- Think of back knee going to floor, keeping weight on front leg and back shin parallel to floor
- Push through front foot to stand back up
- Perform all reps on one leg, then switch

Note: GET FORM DOWN PAT! Shown with barbell, but must have good form at bodyweight before loading

BB static lunge

- Hold the bar with an underhand grip 
- Keep your back in a neutral position bracing your core
- Pull the barbell up to your belly button, engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Note: Sup = supinated = underhand

BB sup. row

• Laying supine on floor, start with ball between feet
• Perform a V up, bringing both arms and legs up to the center.
• At center, transfer the ball from the feet to the hands.
• Lower everything back down, and transfer back to legs.
That is one repetition.

Ball V-up (ball transf. crunch)

- Place band around ankles, step feet apart so there’s good tension in the band
- Keep toes pointed at 12oclock
- Let the band bring the arches down to floor, pressing down big toe
- Rotate arches back up, lifting up big toe

Banded ankle rotations

- Place a band around knees
- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and keeping tension outward into band 
- Lower back to starting position

Banded bridges

- Place band around knees, and weight on hips
- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes, keep tension in band
- Lower back to starting position

Banded weighted bridges

- Start on your hands and knees, bringing shins/knees off the floor
- Elevate one arm and the opposite leg, keeping core engaged and hips level
- Alternate sides with control

Bear bird dog

- Begin hinged at the hips with a dumbbell in each hand
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Note: this should be somewhere between a bent over row and a rear delt raise

Bent over rev flys, DB

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up and back, keeping your elbows close to your body
- Engage your lats/shoulder blades as you pull up 
- Come down in a controlled motion, keeping spine neutral and core engaged

Bent over row, DB

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Start on your hands and knees 
- Extend one arm and the opposite leg, keeping core engaged
- Can either alternate, or complete all reps on one side then switch

Bird dog

- Find a box or bench and place it behind you
- Keeping chest up, squat down to lightly tap the box/bench
- Do not fully sit down, just tap
- Push feet through floor to stand up

Note: shown as air squat, but may do as goblet/FR/BB

Box squat

• Start laying supine on floor, knees bent feet on floor
• Squeeze glutes to bring hips up
• While maintaining that position, walk heel out until legs are nearly straight
• Hips should still be up, inch heel back to starting position
• Repeat for reps

Bridge walkout

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Bridges

- Lay on the floor with your legs bent, feet on a foam roller
- Push through your heels bringing your hips up, not letting the roller move
- Squeezing your glutes 
- Lower back to starting position

Bridges on foam roller

- Set a bar (or use a bench) around knee height
- Place ankle over the bar (or toes on the bench)
- Step away from bar/bench, placing weight on front leg
- Bend front leg, lowering back knee towards the floor
- Push up through front leg to come back up
- Perform all reps then switch

Note: shown using weight, but perform at bodyweight first. MUST HAVE GOOD FORM BEFORE LOADING

Bulgarian Split Squat

- Set a bar (or use a bench) around knee height
- Place ankle over the bar (or toes on the bench)
- Step away from bar/bench, placing weight on front leg
- Bring front leg off floor, catching the landing
- Push up through front leg to come back up
- Perform all reps then switch

Note: this is advanced, take it slow

Bulgarian split squat, oscillating

- Sit in a butterfly position on floor
- Remove shoes or have small dumbbell to be placed:
- Base aligned with mid-foot, as wide as your knees are
- Sitting up tall with core engaged, lift one leg over the shoe, resting leg flat on the floor
- Return to starting position and alternate sides

Exercises: # - B

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