Name: Playbook - Coach Calli - W1/D5 Push/Pull: Phase 1
Uploaded: 2023-12-06T04:25:34.936Z
Duration: 25 min
Description: W1/D5 Push/Pull: Phase 1

For every upper body exercise, you will have a lower body exercise.

You should be able to work quickly since they will be opposite muscle groups.

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

Hip swings

• Grab top of foot with the same-side arm. Feel stretch in quad. 
• Keep it dynamic by alternating legs. 
• Extra challenge: lift opposite arm in air during stretch (in demo). 
• Modification: grab ankle, hold on to a wall.

Quad stretch, dynamic

• 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

Swing each arm across body and in forward & backward circles

Arm swings

• 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”

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

Figure 4 stretch

• 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

Full Warmup - 5min

Minimal rest between exercises

CARs: Stay tight by making fists. Use a wall to gently help balance if needed

3D raises: light weight. Water bottles, peanut butter jars, or books would work if you don’t have DBs.

Wall sits: try single leg! Switch halfway through time

Push-ups: can be done off anything stable

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

Do all reps on one side, then all on the other side

Standing CARs

- 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

- Sit against a wall with your legs and hips bent at 90 degrees
- lift one leg up
- Hold for time, but switch legs halfway through

Wall sit - single leg

- Start with your hands on a bar, or box, or countertop (anything stable)
- Perform a push-up coming down slowly, elbows tucked, ribcage to bar
- Keep your core engaged

Incline push up

Circuit 1

Shoulder press will be the heaviest weight needed… can use a heavily filled backpack if you don’t have any weight.
If you only have one weight this can be done single arm

You should be able to use lighter weights (even water bottles) for tricep kickbacks

- 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

Reps/time are for EACH SIDE

- Get into lunge stance, weight on front foot, toes on back foot
- Holding weight is option, but keep chest upright as you bend both knees
- Think of back knee going to floor, keeping weight on front leg
- Hold bottom position for time
- Push through front foot to stand back up

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

Iso lunge hold (each side)

- 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

- 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

W1/D5 Push/Pull: Phase 1

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