Name: Playbook - 3D Athlete - Push Day 2
Uploaded: 2021-01-18T11:49:20.334Z
Duration: 45 min
Description: Push Day 2

Jacob

Morgan

Push day! We have amazing warm up options in our solo workout section if you are interested. Contact us with any questions and have fun 💯

Light 💡 up your chest and core with these great press variations!

*Begin on your back with hips extended to the ceiling (Drive through the heels) and core engaged. 
*As you extend dumbbells shift hand positioning from neutral to knuckles out. Control the load back to the starting position.
*Benefits: Chest strength, posterior chain activation and stabilization.

Hip bridge DB bench

*Start with your hips elevated and shoulders on the ground. Driving through your heels keep the glutes and core engaged. 
*Alternate pressing the right and left arm.
*One rep is a press with both arms.

Hip bridge alternating press

DB Bench

*Begin with both hands clasped around the end of the barbell. 
*Get a slight forward body lean into the bar and keep the weight on the mid foot. 
*Sit the hips down and back without the heels touching and explode pushing the barbell up and out.

Landmine squat/press

*Begin laying on the ground with dumbbells in both hands and arms extended at chest height. Have both knees bent at 90 degree angles. 
*As the dumbbell in the right hand lowers the left leg extends. 
*The left hand and right leg should not move. 
*Repeat in the opposite direction.

Deadbug press

*Start with the right leg in front of the left with the barbell loaded at the right shoulder. 
*Begin with both hands around the barbell. 
*Change up the right and left leg and press the barbell up and out.
*Repeat in the other direction

Landmine single arm sprinters press

*Start with the left leg in front of the right and both hands around a band at chest height. 
*Drop the hips down in a lunge position extending the arms in front of you and stabilize for about one second. 
*Keep a strong stable and neutral core with no side to the shifting. The band should be in the middle of your chest at all times.
*Do two sets of 6 reps in each direction. 
*Repeat on the opposite side.

Split Stance Paloff

These will rock your core and put your arm strength to the test 💯 Do 6-12 reps of variation. Burn 🔥 out on the last set!

*Begin in a push up position with the left hand on the ground and right hand on a glide strip. 
*Bend the left elbow to a 90 degree angle reaching the right arm forward as far as possible with a strong stable core and level pelvis.

Body saw push up

*Begin in a push up position with the left hand on the ground and right hand on a glide strip. 
*Bend the left elbow to a 90 degree angle reaching the right arm to the side as far as possible with a strong stable core and level pelvis.

Push Day 2

Community

More workouts from 3D Athlete