Name: Playbook - 3D Athlete - Push Day
Uploaded: 2021-01-18T11:46:00.721Z
Duration: 45 min
Description: Push Day

Mike G.

Jill

Great workout!!! Got real tough towards the end.

Brad

Nice little push workout.  Thanks for the program!

Ali Winslow

I needed arm strength and power and I can already tell this program is gonna get me there

Jacob

Palisade Hockey

Matthew Monos

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

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