Name: Playbook - Jill Griffiths - 10/16/2023 upper body & core
Uploaded: 2024-05-02T15:06:43.776Z
Duration: 45 min
Description: 10/16/2023 upper body & core

Only 3 different sets, but they will challenge you today.

Enjoy and lmk if you have any questions!

- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modification: follow the above from kneeling position.

Push ups/Modified push ups

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- Hands behind head
- Lower down to a low squat position and then stand back up.

Air squats

Hang from a bar
With arms straight retract your scapulas so the tuck into the pocket.
Don’t use your arms to complete the motion.

Scapula retracts

Full body warm up

4 movements then a one minute rest!

Remember to modify however you need.  Form is always your number one goal.  If it’s a struggle to maintain form, then lower your weight or modify your movement.

If you ever have questions about modifications or on the movements just message me.

Underhand grip 
Goal is a smooth pull on the way up and a controlled pull on the way down. 

Modifications:
Use a low bar and keep feet on the ground.
Use an assisted pull up machine.
Use a band.

Chin ups (modification shown)

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls (or dumbbell)

Plank position with dumbbells in each hand.
As you row or pull the weight up make sure hips stay flat and don’t rotate.
Core stays tight.

Modified is no weight, doing the movement only.

Plank alternating rows

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

Set 1: Killer combo 5x

Triceps will transform after this workout! 

If you don’t have a machine for extensions, do kickbacks instead. 

Make sure on the tricep push ups you keep elbows in tight to the rib cage so we emphasize tricep work.

Have a great workout!

Using the pulley machine:

1- stand up tall
2- keeping elbows at your waist, pull down until arms are straight.
3- pause for a second or two and the slowly, bend elbows again until hands are at starting position.

Standing tricep extension (or kickbacks)

Start with hands on bench and arms extended straight.

Lower down keeping your low back close to the bench and you elbow tracking behind you.

Lower down to a 90 degree bend in your elbows then push back up as you straighten your arms. 

The straighter your legs are the harder the movement.

Dips on bench

- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

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

Tricep push up

Set 2: triceps on fire 🔥 5x

3 plank movements to challenge your full core.

Modify this move by dropping one knee to the floor and lifting the leg, then rotating to the other side.

Alternating side planks

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

Modify by dropping to your knees.

High plank shoulder taps

-Get in plank position with hands directly underneath shoulders.
-keeping core engaged lower both knees down to tap the floor and then straighten legs again as you squeeze your quads tight. 

Keep a strong upper body and core engaged. The whole movement.

Plank knee taps

Set 3: CORE finisher!

10/16/2023 upper body & core

Karl Rasmussen

Today's adventure was a 51 mile bike ride up Provo canyon.

Saturday is adventure day!

The first day of a new workout is always the hardest. Thanks for helping me! 🏋️‍♀️

MAY/WED - Back & Biceps PLUS

AMRAP is a challenge! I was able to do 5.5 rounds. I did 6 sets of 15 push-ups! I am going to have to build up to 2 minute dead hang.

MAY/FRI - Full Body Challenge

I did this one camping using bands. It was probably pretty funny to watch 😅

Katie

Barbell hip thrust is the most difficult.

MAY/MON - LEG day

I changed to go on a bike ride, and then it started to rain. 🌧 I changed again and went to the gym and used a spin bike.

MAY/THUR - Steady State Cardio & Core/stretch

MAY/TUES - Endurance, Chest, Tri's & Grip

This one is difficult, but I think it is one of my favorites. 😅

FEB/MON - upper body PLUS

I still hate the bar hangs, but I am doing them.

I like this one. Good cardio and strength training.

FEB/THUR - Cardio, core&grip

Nida

Jan/Monday’s Chest/tri’s

Friday Flush & core

We need to work on barbell work. I am not really comfortable with these workouts

Jill Wiseman Wilkins

Wednesday Leg & Core

We need to figure out how I can get stronger 💪 so I can do pull-ups.

10/17/2023 - Chest/Back, Shoulders&Core

10/16/2023 - Thursday run/bike & grip

10/14/2023: Tuesday Cardio & CORE

10/15/2023 - Wednesday Leg & Core

10/13/2023 - Monday upper body & abs

11/10/2023 - Friday Full Body!

45 minutes elliptical. 30 pound dumbbells around AF Rec center track and then 25 pound dumbbells.

11/9/2023: Thursday Cardio & GRIP

11/8/2023 - Lower body PUSH

11/7/2023- Tuesday Cardio of choice and CORE

11/6/2023 Monday bi/tri & conditioning

11/2/2023: Thursday Cardio & GRIP

11/1/2023 - post 🎃 LEG day

10/31/2023- Tuesday Cardio intensity & stretching

10/30/2023 Monday Upper Body & conditioning

20 mile bike ride with a couple of friends.

10/28/2023- Saturday is adventure day

This one was not easy. I need to work  on not tipping the bar bells over.😁

Good I have been stuck in a rut doing the same exercises. This helped me change things up.

10/27/2023 - Friday chest + back + stretching

10/26/2023: Steady state cardio & GRIP

Great. I did make some modifications due to knee issues. It is important to me to build strength to avoid knee replacement for as long as possible.

10/25/2023 - Lower body & CORE

10/24/2023- Tuesday Cardio intensity & stretching

We need to work on bar work! 
Lobster toe touches were also difficult. 
I had to modify box jumps to use a box instead of a bench. I tried the bench several times.

10/16/2023 upper body & core

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