Name: Playbook - Alexandra Yaeger - PUSH DAY GYM
Uploaded: 2024-03-15T21:45:10.334Z
Duration: 45 min
Description: PUSH DAY GYM

First time back in the gym and I’m struggling, but I’m feeling awesome being back!

Lindie

Stand tall, abs engaged, barbell at your collar bone and elbows making a W. Dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the barbell toward the ceiling. Lower with control, back to your collar bone with elbows making an 11. Make sure to catch the barbell softly by gently dipping your knees as it returns to your collar bone.

Barbell Push Press

Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
Repeat the movement for the prescribed amount of repetitions.

Tricep Kickbacks

- With a bench set to a slight incline - less than 45 degrees - lay back with dumbbells in your hand.
- Slowly lower the dumbbells to your chest.
- Press straight up toward the ceiling, with your feet digging into the floor and elbow 6" from your ribs. Bring the weights together at the top of the movement and lower back down allowing your elbows to come slightly past 90 degrees.

Incline Dumbbell Chest Press

Seated Shoulder Press

You can perform this lift on a regular flat bench with a barbell.

Dumbbell Chest Press

Assisted push up

- Start with a bench or chair behind you, hands gripping the edge.
- Slowly lower yourself down until your elbows make a capital "L" then press the bench/chair away to return to the starting position.
- Knees can be bent, or straight

Tricep Dips

PUSH DAY GYM

First day back to working out and I’m so glad I did it!

Alexis

Hardest upper body workout ever!!! Loved it

Brielle

Valentina Loiero

SHOULDER FOCUSED DB

Jennifer

UPPER BODY + ABS

I loooveddd this so much!! Only thing, on the exercises that were one sided, were we supposed to do the total reps on each side or all together? Thank you💕

Ingrid

FULL UPPER DB ONLY

Todays workout was awesome! I can’t wait for the next 4 weeks🙃 do you have any modifications for the cable tower?!

Alex

SHOULDERS + TRICEPS GYM

jennie

Juanita Loftis

Back is challenging because I have a fused wrist. I was able to workout with a fused wrist and feel the burn.

Laura

BACK ATTACK GYM

SHOULDERS HOME/DB ONLY

Mandy

Abbie

BACK DAY ➡️ GYM

Arms are on FIREEE felt great though! First time back at the gym after a week or two. This was a great start

Bari

Noelle

UPPER BODY CRUSH

Tina

Shannon

FULL UPPER BODY

It’s so nice having a set workout to do every time I go to the gym! That’s one thing that always kept me away was not knowing what to do once I got to the gym! Thank you so much! 💪🏼

Jessica Roberts

Fransainzfran@gmail.com

Love this!!! Bring on the next 30 days xx

Sandra

INTENSE DB ONLY

Loved this back and bi workout!! Feeling strong and pushing so much harder 🔥

I accidentally closed out the app and when i reopened it my progress just disappeared, I feel like if it’s an ongoing workout it should auto save.

Ashley

BACK & BICEPS DB ONLY

BACK WORKOUT

Love your back workouts!! I’m seeing such a change in my back😍

SEXY BACK

BABY GOT BACK

BAND + DB TRICEPS & SHOULDERS

SHOULDERS & TRICEPS GYM

Lisa

Super easy to following along and it looked like I knew what I was doing at the gym 🤣

Alyssa

BACK DEMOLISH GYM

CHEST + TRICEPS

BACK BURN GYM

Pike push ups killed me 😩 But I love it cuz when it pushes me I know it’s working so thank you 😊

kimlee

SHOULDERS + CORE

back and core on fire!!! The best workouts!

Great work out. Wish I had options if I didn't have the big band.

Colleen

BACK & CORE

HOME UPPER BODY

Back is getting so much stronger!! Lobe this workout🙌🏼

Back + Biceps

Upper body on fire!! Working on those tri’s😅

Shoulders, Chest & Tris

Brooke

Was so out of it and didn’t want to come to the gym today but I made it and I feel amazing 🤞🏽🔥

PUSH DAY GYM

Community

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