Name: Playbook - Ally Lewis - Push 2
Uploaded: 2023-02-13T20:01:43.758Z
Duration: 60 min
Description: Push 2

I love how well crafted each workout is. Just the perfect amount of challenging

Jonah

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest
- Increase your weight each set, as the reps decrease

Barbell flat bench press

- Lying on the bench with knees bent 
- Lower one weight to your chest, holding the other in the starting position 
- Press dumbbell back up over your chest and repeat with the other arm

Alt Dumbbell Chest Press

- Laying down on the bench and a dumbbell in each hand
- Bring your hands together engaging your chest
- Go nice and wide on the way down
- On your way up pretend like you’re hugging a barrel and really squeezing at the top

Chest Flies

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Hold a dumbbell in each hand
- Feet hip distance apart and engage your core
- 1,2 punches driving through your hip for power

Dumbbell Punches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Push 2

Oh my god. I’ve never loved and hated a workout so much at the same time. 😵‍💫🤩Legs are more than dead, could only do 3rounds of everything because that 4th wasn’t gonna happen. Loved it so much

Libby

So excited about this program!!! Thank you for putting in the hard work to craft these excellent workouts 😊

Legs day 1 week 1

Arms feel so weak after this workout 😵🙌🏼

Back & Bis 1 week 1

Solid workout -- used to be very serious about the gym & fell off for ~2 years. Thankful for you for creating a program that is challenging but do-able!

Katie

So far I love how the program is keeping me accountable and consistent! Excited to get stronger and see amazing results 💪🏽

Chest, Tris, & Shoulders 1 week 1

Legs 2 week 1

Pull day 2

Push day 2

This program is no joke! Loving my results so far. Pushing past my limits more than I ever have before 🤩💪

Push 2

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