Name: Playbook - Jill Griffiths - 10/30/2023 Monday Upper Body & conditioning
Uploaded: 2024-05-02T15:06:43.730Z
Duration: 45 min
Description: 10/30/2023 Monday Upper Body & conditioning

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

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

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls (challenging weight)

With dumbbell’s touching the whole time:

Curl both dumbbells up, and then lower back down to straight arms.

Closed grip bicep curls

Set 1: Biceps

Triceps will transform after this workout! 

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

- Extend your arms engaging your triceps

If you don’t have a rope, use the straight bar, handles, or do standing tricep extensions with a dumbbell.

Tricep extension with rope

- 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

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

Set 2: Triceps

No rest in between these sets!

Modify your chin ups as needed! Also doing one at a time if needed is a fine.

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)

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 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

Set 3: Finisher! conditioning & strength

10/30/2023 Monday 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

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.

10/30/2023 Monday Upper Body & conditioning

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