Name: Playbook - Adam Swanson - Push Day (Quads/Chest/Shoulders/Triceps)
Uploaded: 2023-05-07T17:44:43.696Z
Duration: 60 min
Description: Push Day (Quads/Chest/Shoulders/Triceps)

29/11/22

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3 Second Negatives!

- I’m not a fan of “ass to the grass” squats. Especially if we are just looking for maximal activation under minimal risk.
- Avoid a posterior pelvic tilt (better known as a butt wink) at the bottom of your squats. This differs from person to person.
- For me personally, going lower than 90 degrees is when I notice my “butt wink” so I always try to control my moves and stop before that!
- Brace your core before every rep to keep you tight and give you more stability!

Barbell Squats

- Stop 1-2 inches before your chest to save your shoulders.
- Plant your feet into the ground.
- Tuck your shoulders behind you and press them into the bench.
- Keep your hips/glutes on the bench at all times.
- Inhale deep to brace your core before lowering the weights!

Incline Barbell Press

- Deep inhale before lowering the weights to keep your core tight.
- Try to refrain from allowing your spine to create a big arch during this movement and keep your back straight.

Seated Dumbbell Shoulder Press

- 3 Second Negatives!
- Keep your elbows tight and shoulders locked into place. 
- Just hinge at your elbows and let your triceps do all the work.
- Press “back” behind you to keep tension on the triceps at all times and do not press straight up to stack the weight on top of your elbow joints and lose tension.

Incline EZ Bar Skullcrushers

Burn Em out!

Superset

Push Day (Quads/Chest/Shoulders/Triceps)

Lower Body Day (Quads Focused)

Upper Body (Push Focus)

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Donna

Upper Body (Pull Focus)

HIIT/CORE/MOBILITY

Lower Body (Quad Focused)

Adrienne

Feeling more confident with these workouts 💪🏽🫶🏽

Push Day (Quads/Chest/Shoulders/Triceps)

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