Name: Playbook - Coach Calli - Exercises: C - H
Uploaded: 2023-12-01T18:22:39.002Z
Duration: 2 min
Description: Exercises: C - H

- With the outside arm hold onto cable rack, lean away with cable going between feet
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable SA lateral raise

- Begin with handles or bar attachment underhand grip in your hands
- Curl up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Keeping a slight bend in elbows, bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flys

- Get into position and secure the ankle attachment on one leg
- Leaning forward putting weight on non-attached leg and arms
- Squeeze glute to drive leg back and up
- Slight pause, then lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Begin holding a rope attachment on a cable at lowest setting
- Curl rope up towards your shoulders 
- Slowly lower down until arms are extended

Cable hammer curls

- Begin adjusting cable anchor point to lowest position, stand facing away from it while holding the attachment between your legs
- Walk forward so you have room to begin the movement: bend at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest. Think about driving through your elbows

Chest fly, flat, DB

- Start with weights overhead, getting shoulder blades/lat set
- Take a deep breath and lower weight, slightly tucking your elbows  
- Push the weight back up, working chest as you come up

Note: take your time setting up

Chest press, flat, DB

- Start with weights overhead, getting shoulder blades/lat set
- Take a deep breath and lower weight, slightly tucking your elbows  
- Pause when at the bottom, keeping tension throughout body
- Push the weight back up, squeezing chest as you come up

Note: take your time setting up

Chest press, flat, paused, DB

- Unrack the bar, hands inside your normal chest press width (or in line with your shoulders)
- Bent elbows to lower the bar, keeping elbows slightly more tucked than normal chest press
- Press up through elbows, squeeze chest and triceps

Note: shown with an EZ bar, but can use a preweighted bar or a regular barbell on a bench press rack

Close-grip chest press

- Place the bar just above your laces
- Hinge down, pull slack out of bar but do not lift off ground yet
- Engage your lats, push feet through floor to bring bar and body up with neutral spine 
- Reach full extension keeping your upper body tight
- Hinge back down with a lot of control as you place bar on the ground (do not bounce)
- Repeat for reps, breathing at the top of the movement

Conventional DL (BB)

• Laying on floor with knees bent, cross one ankle over opposite knee
• Take the opposite elbow to crunch across body to the elevated knee
• Do all reps, then switch sides

Cross crunch

- Lay on floor with knees bent 
- Contract abs to gently lift your head and shoulders off the floor
- Pause briefly, lower back down

Crunches

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Crunches (on ball)

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

Dumbbell FrontRack squat

- Holding two dumbbells, rest part of each one of your shoulders
- Keeping chest up, squat down to at least parallel
- Pause at bottom for 1-2 sec or prescribed time
- Push feet through floor to stand up

DB FR squat, paused

- Begin hinged at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position
- Focus on rear delts

DB bent over rear delt raises

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your hips to the floor and press back up to starting

Note: be careful dismounting the weight. And these may be done bodyweight, but will usually be loaded

DB hip thrusts

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back behind head
- Focus on engaging your lats as your pull the dumbbell forward
- Do not pull DB forward past your chest

DB pullover

- Stand in a wide toed-out stance, holding a dumbbell vertically
- Hinge into a squat touching the dumbbell to the ground while keeping your back straight
- Push through floor and squeeze glute to stand up to full extension

Note: you may use one heavy DB as described, or two DBs if it is more comfortable.

DB sumo DL

- Begin supine with knees bent 90 degrees and arms extended up towards ceiling
- Straighten one leg and opposite are at a time, keeping core engaged
- Squeeze abs to bring arm/leg back in, then alternate sides

Deadbugs

• Start in supine deadbug position on the floor. 
• Ball should be placed between top of thighs and forearms—NOT in between the legs.
• Keeping contact with the ball, lengthen opposite arm and leg
• Engaged core throughout, bring arm/leg in and switch sides

Can either alternate, or perform all reps on one side then switch

Deadbugs (with ball)

- Warmup shoulder with arm swings
- From a squat stance, attack the floor while squatting down swinging arms backwards
- Stand back up, repeat

Goal is deceleration into the ground and absorbing force

Drop squat

- Keep your elbows close to your body
- Grip the inside handles on EZ bar
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bicep curls, narrow

- Grip the wider handles
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bicep curls, wide

- Start with weights overhead, getting shoulder blades/lat set
- Take a deep breath and VERY SLOWLY lower weight, slightly tucking your elbows  
- Push the weight back up, working chest as you come up

Note: take your time setting up, and do not rush the eccentric.

Eccentric chest press, flat, DB

Single leg

- Hop on one leg
- Go in directions if possible 

Focus on consistency and quickness off the ground

Extensive plyos, SL

- Hop on both feet
- Go in directions if possible

Focus on remaining stiff, and quick off the floor

Extensive plyos, bilateral

Dumbbell FrontRack squat

- Find a box or bench and place it behind you
- Holding two dumbbells, rest part of each one on your shoulders
- 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

FR box squat, DB

Dumbbell FrontRack squat

- Holding two dumbbells, rest part of each one of your shoulders
- Keeping chest up, squat down to at least parallel
- Push feet through floor to stand up

FR squat, DB

- Hold the dumbbells by your sides
- Keep your shoulders back with your chest up and core activated
- Walk forward

Farmers carry

• Good dynamic stretch for the hips & low back. • Use off hand for balance. 
• Be sure to breathe.

Figure 4 stretch

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Note: do not bounce elbows off floor

Floor press, DB

- Lay back with your legs up bent at 90 degrees 
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position
- Keep core engaged

Note: do not bounce elbows off floor

Floor press, DB, legs up

• Use a foam roller for the legs. Good warmup before any lower body exercises. 
• As it is a self-massage, work in to any tender spots, using other leg on top to push deeper. 
• This is a good time to look over the rest of the workout to mentally prepare.

Foam roll - lower

• Good warmup for upper back, especially if you are seated a majority of your day. 
• In the video, there are two ways to extend on the roller: full ext, or with ribcage tucked. 
• Do them both.

Foam roll - upper

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Note: can do these weighted

Frog pumps

- Hold the dumbbells at your sides
- Raise the dumbbells up to shoulder height, thumbs slightly higher than pinkies or 
- Keep a slight bend at the elbow, focusing on front delts
- Lower back down

Can perform together or alternating

Front raises, DB

- Find a box or bench and place it behind you
- Holding one dumbbell at your chest
- 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

May use KB or DB

Goblet box squat

- Hold the dumbbell at chest height
- Squat down, keeping your chest up as you come down 
- Reach at least parallel and push through your feet to come up

Use a DB or KB

Goblet squat

- Hold the dumbbell at chest height
- Squat down VERY SLOWLY keeping your chest up
- Reach at least parallel and push through your feet to come up
- Come up faster than you went down

Use DB or KB

Goblet squat, eccentric

- Hold the dumbbell at chest height
- Take a deep breath and squat down keeping your chest up
- Reach at least parallel, and pause for 1-2sec or prescribed time
- Push through your feet to come up

DB or KB

Goblet squat, paused

- Hammer curl up
- Rotate at top so palms face down
- Lower in reverse curl

Hammer to rev curls

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your leg

Note: may perform on a foam roller

Hamstring curls (ball)

• Front heel on the ground, feel a stretch in that 
hamstring. 
• Keep it moving by alternating legs. 
• Arms come up as hips come forward.

Hamstring stretch, dynamic

- Hanging from the bar, keeping your legs extended with a slight bend in knees
- Initiate with abs and lats to bring knees up into your armpits
- Lower legs back down
- Avoid swinging

Modification: may use arm slings if not able to hold on to the bar

Hanging leg raises

- Stand on top of a small box, off to the side
- One leg off the side, point those toes up
- Other leg should have all weight on it
- Bend knee to drive it forward
- Do not dip hips, keep your chest up
- Gently tap heel to floor
- Straighten box leg to stand up
- Repeat for reps, then switch

Heel taps

- Start by setting anchor points higher than shoulder height
- Stand slightly leaning forward, with feet staggered, and a cable handle in each hand
- Bring your hands forward and down together engaging your chest
- Pause and let your arms return back to the starting position

High-to-low cable chest flys

• Dynamic warmup drill. 
• Holding on to something sturdy, swing legs as high as possible
• Both forward & backward and side to side

Hip swings

- Support upper back on the ball, feel flat on floor, with both knees bent to 90 degrees 
- Lower your glutes and squeeze glutes to press hips back up to starting

Hip thrust (ball)

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back mostly on the floor
- Exhale by saying “sssss” drawing abs in

Hollow hold

- Hold your arms and legs extended above the floor as you rock back and forth—do not let feet touch the ground
- Keep your core engaged and your lower back mostly on the floor

Exercises: C - H

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