Name: Playbook - Jill Griffiths - 10/2/2023 Upper body + conditioning
Uploaded: 2024-05-02T15:06:43.818Z
Duration: 60 min
Description: 10/2/2023 Upper body + conditioning

Conditioning & upper body today.

Challenge yourself with the cardio portions.  This will be a great burn!

- 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

Conditioning mixed with strength for a super efficient workout today!

Bike, run, treadmill, jog, walk, elliptical etc

Cardio of choice

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

Barbell bicep curls

Stand on a bench.

Jump up and get your chin above the bar.
Slowly lower down until hands are fully extended, then step back onto the bench.

Repeat trying to keep the lower down slow.

Reverse chin ups

Lay flat on ground.
Draw core in.
Hands are above head.
Lift hands and feet at the same time and touch together at the top.

Control the movement.

V ups (flat)

Set 1: conditioning & strength

With hands on dumbbells, lower chest down to a burpee.

As you push up think tricep extension. Hip feet in, but don’t stand up and then repeat.

Half burpee - tricep push up

Complete 8 dips.
Take a 1 second rest and start again

8 dips, 1 second rest

Start in lunge position holding a plate above your head.
As you lower down into a lunge, do a tricep extension at the same time. 
As you straighten your leg, extend your arms straight too.

Plate lunge with tricep extension - flat

Plate lunge with tricep extension - flat (left)

Alternating side plank positions.

Keep tummy drawn in tight.

Alternating side planks

Set 2: conditioning & strength x2

Start sitting on the floor with hands behind you.

Tap alternating toe and foot.

Lobster toe taps

Hold dumbbells and carefully roll out onto the ball so that the ball is your pillow.

Extend arms up straight.
Hinge at the elbows and lower DB’s down to your forehead. 
Extend back up to straight. 

While on the ball do not let your hips drop at all.  Keep glutes tight.

Skull crusher on ball

In plank position on your elbows, dip one hip down to the floor and repeat on the other.

Engage core as you complete this movement.

Elbow plank hip dips

Set 3: triceps & core

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

10/2/2023 Upper body + conditioning

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.

10/2/2023 Upper body + conditioning

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