Name: Playbook - Ally Yanecek - Push Day Burnout
Uploaded: 2024-01-22T02:28:48.197Z
Duration: 45 min
Description: Push Day Burnout

Upper body warm up

Circuit A: Heavy weights
- Chest press x 10
- Skull crushers x 10

Circuit B: Medium weights 
- Supine chest fly x 12
- Close chest press x 12

Circuit C: Medium / Bodyweight
- Tricep extensions x 15
- 1 1/2 Push ups x 10
- Plank up downs x 10 each

-  Crossbody arm swings x 15
-  Sagittal plane arm swings x 15
-  Up dog to down dog x 10 each
-  Inchworm to push up x 10
-  Superman pulls x 10
-  Jumping jacks x 25

Crossbody Arm Swings

- Bend forwards at hips
- Tighten core
***Palms face each other the WHOLE TIME 
- Freely swing arms

Sagittal Arm Swings

- Begin in pike position 
- Keep knees straight
- Try to push heels to the floor 

- Keep core tight as you drop your hips to the floor
- Relax your low back

Down Dog to Up Dog

- Bend at the waist and place hands on the floor
- Walk your hands out to a plank
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position


Modification: perform push up on knees

Inchworm to Push-Up

- Superman position: squeeze glutes to lift legs off floor, engage back to lift chest 

- Tighten legs

- Arms go from an “I” position to a “W”

This is a great exercise to improve posture


Modification: leave legs on ground
Advancement: add weights

Superman Pull

- Jump feet out to the side and raise your arms above your head 
- Jump back


Modification: take the hop out and step to each position (R step out, L step out, R in, L in)

Jumping Jacks

Upper Body Warm Up

-Lay on back and bring dumbbells above your chest
-Bend elbows at a 45 degree angle to slowly lower weight to chest 
-Push dumbbells away STRONG 


*Make sure to keep pressing over your chest, NOT your shoulders or head

Chest Press

- Start with your arms extended above your shoulders AT A SLIGHT ANGLE BACK 
- Bend at the elbows lowering the dumbbells over the top of your head
- Fully extend your arms back up STRONG contracting your triceps

Skull Crushers

A: HEAVY

- Begin with a slight bend in your elbows and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together STRONG squeezing your chest

*Maintain that saaaame slight bend in your elbows throughout the movement

Chest Fly

- Begin with dumbbells over your chest, palms facing each other
- Lower the dumbbells so your elbows/arms graze your body
- Push them away with power

*You should feel this exercise in your triceps
*You can think of it like an upside down tricep push up

Close Chest Press

B: MEDIUM

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Tricep Extensions

- Engage your core
- Lower yourself to the ground 
- Push halfway up, lower to ground, then push all the way up (that’s 1 rep)

*Think about pushing the ground AWAY from you to better engage your chest muscles

*Too easy? Perform while on your toes

Modified 1 1/2 Push Ups

- Begin in a plank position
- Engage your core
- Lower your right elbow, then left
- Raise to your right hand, then left

-Repeat on other side

*Try to avoid a lot of movement in your hips, don’t let them swivel

Push Day Burnout

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