Name: Playbook - Jill Griffiths - 11/10/2023 - Friday Full Body!
Uploaded: 2024-05-02T15:06:43.698Z
Duration: 45 min
Description: 11/10/2023 - Friday Full Body!

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

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell bench press

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Dumbbell bench press

Start with hands on the bench.

Lower down in three counts and then push up.

Keep body straight the whole time.

Modify by doing knee push-ups or wall push ups.

Bench push ups

Set 1: Chest work

Complete 8-10 of each movement.

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

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

Bent over dumbbell rows (8/8)

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

Sit down on the floor with wide legs
Take your dumbbells and press them up and down.
Make sure to keep your back straight, and extend your arms straight at the top.

Z Press

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 2!

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

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

Alternating side planks

Interlock extended arms back behind head.

Keeping arms behind head, do crunches.

Long arm crunch - CORE

Set 2: CORE challenge

11/10/2023 - Friday Full Body!

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

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.

11/10/2023 - Friday Full Body!

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