Name: Playbook - Jill Griffiths - 10/20/2023 - NEW Friday chest + back + stretching
Uploaded: 2024-05-02T15:06:43.761Z
Duration: 45 min
Description: 10/20/2023 - NEW Friday chest + back + stretching

Friday is our sweep day. 
We sweep through the body and hit all the areas we missed!

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)

- 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

Cleans can be done with dumbbells too! 
At the top extend arms all the way. 

Form over weight!

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

- press through your heels and lift hips
- keeping DB’s connected lower down slowly
- keep DB’s connected and press back up

Closed grip DB press & bridge

- Begin by pulling barbell up to your shoulders
- Press up barbell up using your legs for power
- Return bar back to hips and repeat

Barbell clean and press

Set 1: Cleans + bridge & press

Complete 8-10 of each movement.

The best alternate to Herc Hoist is either a assisted pull up or bent over row.

Sit on the floor.

With 1 rope attached pull rope down, and control release back.

Herc hoist

Sit down on bench or put the pulley down low and sit in the ground.

Sit up tall and with elbows out row both hands back.  

Squeeze the back and then slowly return hands back to starting position.

You can do this movement with a band too!

Seated row

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)

Try to relax your hamstrings and glutes when you do this move.

At the top movement keep shoulders down away from your ears.

Cobra

Set 3: back + core

Don’t tip the dumbbells over on the soccer taps 💪🏼

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

Stand two dumbbells tall side up.

Alternating toe taps, trying not to knock them over.

Alternating dumbbell Soccer taps

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

Alternating side planks

Set 2: Agility, and core

Wide leg stretching

10/20/2023 - NEW Friday chest + back + stretching

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.

10/20/2023 - NEW Friday chest + back + stretching

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