Name: Playbook - Jill Griffiths - 10/17/2023 - Chest/Back, Shoulders&Core
Uploaded: 2024-05-02T15:06:43.679Z
Duration: 50 min
Description: 10/17/2023 - Chest/Back, Shoulders&Core

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

Karl Rasmussen

Each movement has a purpose so be sure to complete each exercise.
Always focus on form and breathing.

- 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

Great for warm up

Standing tall, make big circles with your arms.
Both directions.

Arm circles

Keep elbows high
Rotating at the shoulder as you perform the movememt

Shoulder rotations (warm up)

Think of a Lat pull when you do this movement.

Purpose is to get joints and muscles ready for load.

Lat pull no weight (warm up)

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

Warm up - pull day

Band is on one foot.
Make sure the band is only enough support that it barley takes the edge off.
Pull up with control and release with control.

Pull up with band

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows (10 each side)

Lay down with both knees raised and legs at a 90 degree angle.

Bring wall ball above head to touch the ground.
Crunch wall ball up and let rest on knees while you lower only arms back to starting position.

Wall ball above head to knees (core)

Set 1: pull ups, rows & core

Lay down on back and lift hips and squeeze glutes.

-start with elbows on the ground.
-explode as your press the dumbbells up
- lower down slowly as your return your elbows to a very short rest on the ground, then explode back up.

Dumbbell Chest press - bridge

Holding a band.

Lower shoulders down, then with straight arms, squeeze shoulder blades together as you open up arms. 

Hold for a little pause in the back then return with control.

Straight arm back squeeze

Hang on a bar.

Bring knees into chest by forcefully drawing knees up and then extending legs quickly. Repeat.

Hanging knees to chest

Set 2: chest & back

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them slowly down and then push up with power.

Dumbbell seated shoulder press

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

High plank shoulder taps

Shoulder set

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- With hands behind your head, lift up keeping your core tight and engaged the whole time. 
- Lower back to starting position

Ball crunches

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

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

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.

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

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