Name: Playbook - AJ Vander Waal - Day 1: Push
Uploaded: 2023-03-03T22:10:43.704Z
Duration: 60 min
Description: Day 1: Push

Pushup

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High Plank Hold

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

Seated behind neck press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight Incline Dumbbell Press

Seated Dumbbell shoulder press

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline Cable Fly

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate Loaded Flat Chest Press

Cable Tricep extension

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Day 1: Push

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