Name: Playbook - Coach Calli - Exercises: S - Z
Uploaded: 2023-12-01T18:22:39.387Z
Duration: 2 min
Description: Exercises: S - Z

- Support yourself using your opposite arm
- Row dumbbell, to your hip while retracting your shoulder back

SA DB row

- Hold one dumbbell at shoulder height
- Press up reach full extension and come down with a controlled motion 
- Keep core engaged
- Do all reps then switch sides 

Note: shown standing, but may be done seated

SA DB shoulder press

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Using one arm, lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep
- Perform all reps then switch sides

Use momentum to do one continuous movement

SA KB swing

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

Note: do not bounce elbows off floor, be careful switching sides

SA floor press

- Lay back with your knees up, one leg extended
- Hold the dumbbell in the arm opposite of extended leg
- Slowly lower the dumbbell until elbow touches the floor
- Press the dumbbell up to starting position
- Keep core engaged to not roll over as you press

Note: do not bounce elbows off floor, be careful switching sides

SA floor press (leg out)

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

Note: do not bounce elbows off floor, be careful switching sides

SA floor press (legs up)

First try body weight, then one dumbbell, then barbell

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips sitting hips back
- Lower until you feel a stretch in hamstring
- Bring back up by squeezing hamstring, glutes and lat, keeping a neutral spine
- Complete desired reps then repeat on the opposite side


Note: balance is a big component here. Consider lightly holding on to something, or trying B-stance DL

SL DL

- Begin with a dumbbell in each hand
- Stand on one leg
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

SL bicep curls

- Lay on the floor with your legs bent
- One leg in the air, push through the other heel bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Note: may add weight eventually, but not necessary most of the time

SL bridge

- Lay on the floor with your legs bent
- One leg in the air, push through the other heel bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

SL bridge iso hold

- Lying on your back with legs straight
- One heel on top of stability ball, other leg up
- 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
- Perform all reps then switch sides

Note: may perform on a foam roller

SL hamstring curl (ball)

- Adjust leg extension machine to your body
- Select weight
- Place one leg against pad, squeeze quads hard to lift up
- With control, lower leg back to starting position
- Repeat for reps, then switch sides

SL leg extension

- Sit in a hamstring curl machine adjusted to you
- Using one leg, curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

SL seated hamstring curl

- Standing upright, hold two dumbbells at your shoulders 
- Balance on one leg
- Elbows slightly tucked, press the dumbbells up to full arm extension
- Lower them to the starting position, keeping core and glutes engaged the entire time

SL shoulder press

- Sitting on a bench, hold two dumbbells at your shoulders 
- Press one dumbbell up to full arm extension, then back down
- Alternate sides

Seated DB alt shoulder press

- Start sitting on a bench, holding dumbbells with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Seated DB arnold press

- Sitting on the edge of a bench, hold a dumbbell in each hand
- Lean over with arms starting under thighs
- Squeeze rear delts to sweep elbows up & out

Seated DB rear delt raises

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated DB shoulder press

- Begin seated with a dumbbell in each hand
- Curl one dumbbell towards your shoulder
- Slowly lower down until arm is extended
- Alternate sides

Seated alt curls

- Begin seated with a dumbbell in each hand
- With a neutral grip, curl one dumbbell towards your shoulder
- Slowly lower down until arm is extended
- Alternate sides

Seated alt hammer curls

- Begin seated with a dumbbell in each hand
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Seated bicep curls

- Keeping your body neutral and core engaged
- Squeezing your lats and shoulder blades to pull attachment in, driving elbows towards your hips
- Pause at contraction then slowly return to starting position

Note: you may do this standing on a regular cable machine, and may change out the attachment for whatever is most comfortable

Seated cable row

- Begin with a dumbbell in both hands
- With a neutral grip, curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Seated hammer curls

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Internal and external rotations dynamic warmup. Use long arms or short arms

Should int/ext rotation

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder, keeping hips level
- Alternate to repeat on the opposite side

Shoulder taps

• Can use a band, PVC pipe, or a broom. 
• Keeping arms straight, bring arms all the way down front and back.
• Poorly named, but it’s a good upper body warmup.

Shoulder “dislocators”

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold for time, then switch sides

Modification: perform on knees: keeping bent knees stacked with bottom knee on the floor

Side plank

- Start in elbow side plank position, and flex the hips to 45 degrees and the knees to approx 90 degrees 
- Initiate the movement by pushing bottom knee into floor 
- Simultaneously abduct your top leg                                                                                     
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Extra challenge: do these with a band around knees, placed just above knees

Side plank clamshells

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Modification: perform on knees or just hold

Side plank dips

- Start in a side plank position, elbow under shoulder and feet stacked
- Keeping your core engaged, bring your up-arm underneath your body
- Rotate back around to extend your arm above you
- Repeat, then switch to work both sides

Modification: perform on knees, or just hold

Side plank rotations

• Laying on floor, knees bent
• Squeeze abdominals to sit all the way up
• Try to not push with your back or have feet come up

Sit up

• Positioned with low/mid back on ball
• Feet flat in front so you are stable
• Squeeze abdominals to sit all the way up. Do not move the ball, and should not be too rounded at the top
• With control, lower back down and repeat

Sit ups (on ball)

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

Note: can be done in place

Skips

- Lying back on a flat bench or on the floor
- Hold the EZ bar with both hand, starting with your arms extended above your head
- Bend at the elbow lowering the EZ bar toward the top of your head
- Extend your arms back up to starting position

Skull crushers, EZ

- Start laying flat on the floor or a bench, with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells behind the top of your head
- Fully extend your arms back up contracting your triceps

Note: shown on bench, but you may perform these on the floor

Skullcrushers, DB

• Go down into squat position, get hips low while keeping chest mostly up.
• Put elbows on inside of knees, and drive elbows out to widen knees.
• Both feet on floor, one hand on floor and rotate other arm up.
• Finish with air squats

Squat mobility warmup

Use a stair machine for cardio. Try not to hold on to handles

Stairmaster cardio

Controlled Articular Rotation

- Balance on one leg, arms extended out. Make fists so you keep your upper body tight
- the leg in the air should start at 90 degrees
- Internally rotate shin and rotate leg around
- Lightly tap flood behind you
- Rotate leg forward, internally rotating shin

Imagine stepping over a doggy/baby gate

Standing CARs

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Standing DB arnold press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Standing DB bicep curls

- Standing upright, hold two dumbbells at your shoulders 
- Elbows slightly tucked, press the dumbbells up to full arm extension
- Lower them to the starting position, keeping core and glutes engaged the entire time

Standing DB shoulder press

- Begin with a dumbbell in both hands
- Curl one dumbbell towards your shoulder
- Slowly lower back down
- Alternate sides

Standing alt DB bicep curls

- Begin with a dumbbell in both hands
- With a neutral grip, curl one dumbbell towards your shoulder
- Slowly lower down until arms are extended
- Alternate sides

Standing alt DB hammer curls

Standing hammer bicep curls

- Get into lunge stance, weight on front foot, toes on back foot
- Holding weight is optional, but 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 in goblet, but must have good form at bodyweight before loading. Can also perform with two DBs

Static lunge

- Stand in front of a box
- Place one foot fully on box
- Lean forward to put weight on front leg, pushing up through the box to stand
- Keep your chest up
- Lower to ground, keeping weight on front leg
- Repeat with other leg

Note: can either alternate, or do all reps on one side then switch

Step up

- Stand in front of a box
- Hold one DB in goblet, or two DBs at sides
- Place one foot fully on box
- Lean forward to put weight on front leg, pushing up through the box to stand
- Keep your chest up
- Lower to ground, keeping weight on front leg
- Repeat with other leg

Step ups, weighted

• Start in plank position on ball
• Make small circles for reps, on each side
• Do not let body sink down

Stir the pot

- Start with feet wide and toes pointed out
- Hinge down with a slight squat, 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/squat 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

Note: this will feel more “squat-like” than a conventional DL

Sumo DL (BB)

- Hold the bar underhand with arms just inside shoulder width
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Note: Sup = supinated = underhand

Sup. lat pulldown

• Laying prone on floor, arms and legs extended out
• Raise up both arms and legs off ground, squeezing glute/low back/shoulders
• Hold for time

Superman hold

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes and low back as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Holding a TRX strap in each hand, lean back slightly and maintain tension through the strap
- Pull your body toward the handles by pulling arms into a “Y”
- Engage your upper back/shoulders as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX facepull

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

- Start on your hands and feet 
- Elevate one arm and the opposite leg, keeping core engaged and hips level
- Alternate sides with control

Tall bird dog

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Toe touches

- Hinge forward keeping a bend at your knee
- Hold dumbbells in each hand, upper arms bent at your sides
- Extend your arms, drawing the weight back and up, engaging your triceps
- Lower back to starting position, keeping elbows up

Tricep kickbacks

- With an overhand grip, hold a cable attachment mounted higher than eye level
- Squeeze triceps to extend arm
- Pause at bottom for one second. With control slowly bring back up

Tricep pressdown, cables

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor (or bar if on an incline)
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Note: this is shown on an incline. You may perform fully on the floor, or modified (knees) on the floor

Tricep push up

• Place hands under shoulder, top of feet on floor.
• Drive hips to the floor, looking up to the sky keeping arms straight.
• Plant toes into floor, push hips up in the air keeping back flat.
• Flow between them both while breathing deeply

Upward/downward dog

- Lay with your legs slightly bent out in front of you
- As you raise your legs, reach your arms up and in
- Slowly lower yourself back and try not to use momentum
 
Modification: bend knees/elbows and shorter range of motion if you have discomfort in low back

V-up

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

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

Walking lunges

- Positioned face up with mid/low back on the ball
- Holding the weight with your arms extended overhead
- Bring your torso up, keeping weight towards the ceiling
- Lower with a slow controlled movement keeping your core engaged
- Do not let weight come above head when you are laying down… think of holding a glass of water upright, don’t let any spill

Weighted OH sit up (on ball)

- Place band around knees and weight on hips as you sit on the ball
- Walk yourself down so you support upper back on the ball, feel flat on floor, with both knees bent to 90 degrees 
- Lower your hips and squeeze glutes to press hips back up to starting, while keeping tension out into the band

Weighted banded hip thrust (ball)

- Lay on the floor with your legs bent
- Carefully place a weight on your hips 
- Push through your heels bringing your hips up 
- Squeezing your glutes, keep hands on weight so it doesn’t roll
- Lower back to starting position

Weighted bridges

- Place balls of feet on something to create a deficit
- Hold weight in your hand, use off hand for balance
- Push through the balls of your feet engaging your calves
- Squeeze calves at top, slowly lower down

Weighted calf raises

• Lay on floor with knees bent, put weight on chest or up in air
• Squeeze abdominals to gently lift torso off ground
• Pause slightly and lower back down

Weighted crunches

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

Weighted crunches (on ball)

- Place weight on hips as you sit on the ball
- Walk yourself down so you 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

Weighted hip thrust (ball)

- Laying on the floor, hold weight on your chest
- Bring your torso up, keeping contact with the weight
- Lower with a slow controlled movement keeping your core engaged

Weighted sit up

• Positioned with low/mid back on ball, weight on chest
• Feet flat in front so you are stable
• Squeeze abdominals to sit all the way up. Do not move the ball, and should not be too rounded at the top
• Keep weight in contact with chest the entire time
• With control, lower back down and repeat

Weighted sit ups (on ball)

• WGS. 
• Focus: hip extension and thoracic rotation. 
• Try to get elbow to the floor, and bring arm up as if “wiping a wall.” 
• Keep hips open the whole time!

World’s greatest stretch

Rolls wrists, and stretch each side. If you need a deeper stretch: put palm flat on floor, and drive arm forward or backward to stretch wrist

Exercises: S - Z

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