Name: Playbook - Adam Swanson - Push Day (Quads/Chest/Shoulders/Triceps)
Uploaded: 2023-05-07T17:44:44.122Z
Duration: 60 min
Description: Push Day (Quads/Chest/Shoulders/Triceps)

Jules

28/03/23

NEW SPLIT IS LIVE!

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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 (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Push Day (Quads/Chest/Shoulders/Triceps)

Community

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