Name: Playbook - Jill Griffiths - 10/29/2023 Monday Upper Body & conditioning
Uploaded: 2024-05-02T15:06:43.756Z
Duration: 45 min
Description: 10/29/2023 Monday Upper Body & conditioning

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.

Karl Rasmussen

Biceps focus, tricep focus, and CONDITIONING! 🔥 

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

On your reverse chin ups…
The goal is to get your chin above the bar on the jump, and then a nice slow down, ending hanging with straight arms. 

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!

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

- Begin with a dumbbell in both hands and standing on one leg. 
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls - 1 legged

Holding dumbbells out to the side
Curl each arm up, then lower back down with control

Outside bicep curls

Set 1: Biceps & balance

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!

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

Start with arms extended and shoulders down and away from the ears.

As you lower down hinge at the elbow trying to keep chest up. 

Push throw the hands and straighten back up

Dips (modification shown) 5 or 20 modified

Set 2: Triceps & core

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box

Box jumps

Start sitting on the floor with hands behind you.

Tap alternating toe and foot.

Lobster toe taps

- 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 3: Finisher! conditioning & strength

10/29/2023 Monday Upper Body & conditioning

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.

10/29/2023 Monday Upper Body & conditioning

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