Name: Playbook - Alice (Pineapplebrat) Bozinovski - Push Day
Uploaded: 2023-10-04T17:16:29.675Z
Duration: 75 min
Description: Push Day

This workout was so ideal! I loved that shoulders were incorporated in with chest and tri’s, nothing left neglected. This might be a new go to workout for me

Julianne

This is my go-to shoulder, chest, and tricep workout 💪🏼

Use this to open up your chest muscles and move your rotator cuffs around. The closer your hands, the more challenging it becomes.

Shoulder Mobility Warm-up

I use this as an opportunity to open my shoulders, stretch my lats and obliques from side to side, and to stretch my hamstrings.

I love face pulls! These are a bit tricky at first to get the movement down correctly. 
If you don’t have the attachment that I am using, use the rope attachment.

Cable Face Pulls

This exercise will be a pyramid lift— Meaning you will be increasing the weight with each set. 
Start with a lower weight that you can achieve 12 reps with, but still struggle a bit. Then increase the weight by around 2.5-5 lbs with each set.

Dumbbell Side Raises

Try lowering the weight and focusing on a brief isometric hold and slow eccentric movement for this exercise.

Dumbbell Front Raises

This is a great regression movement from the regular push-up. 

The higher the surface, the easier this movement becomes. 
I have been using the stairs and keeping track of my reps. Once I can perform about 25 with ease, I will go down a step.

Elevated Push-ups

This workout is pretty difficult after the failure sets of push-ups!

Incline Bench Dumbbell Press

For this exercise, you can do regular body weight dips, or use a band for assistance. The assisted dip/pull up machine is another option!

Assisted Tricep Dips

Push Day

I loved the 30min workout on this slow morning! I had a modify some things to make the endurance of the whole workout. I'm getting better at navigating the app.

Gwendolyn

Love the timing for circuit how it kept me going

Alexander

Monica

Upper body circuits

Kat Boom

Matthew

Upper body strength

This was a nice little but hard workout!! Sweating hard 👏

Jaclyn

felt the burn throughout the whole workout!!

Victoria

Loved it! The second set definitely caught me by surprise, I was not expecting to get my butt kicked like that 😂 but it felt great feeling my core engaged and getting a nice sweat going to start the weekend. Keep up the great work!

Rich

Quick upper body burn

Full Shoulder Workout

Great. Very difficult to begin with, but with time and effort it will become easier

Push Day

Community

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