Name: Playbook - Alice (Pineapplebrat) Klomp - W1/D2 Push
Uploaded: 2022-04-13T16:10:14.288Z
Duration: 60 min
Description: W1/D2 Push

Bailey

This felt awesome! Lower rest time and fewer sets for each exercise made me focus more on a weight that didn’t push too much but instead allowed for more concentrated form.

Victor

Upper body lift containing compound exercises for strength paired with accessory exercises to promote muscular control and endurance.

Shoulder Mobility Warm-up

-WARM UP
-Focus on using shoulders to move weight.
- Use light weights to prep muscles for heavier movements.

Dumbbell Front Raises

Dumbbell Side Raises

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell press

- Bend at the elbows to come down
- Engage your chest as you press up

Bench press

Incline Bench Dumbbell Press

- Engage your chest as you press
- Focus on a slow controlled movement

Chest press

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

W1/D2 Push

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