Name: Playbook - Annie Openshaw - W1/D1 Push
Uploaded: 2023-06-23T07:29:26.236Z
Duration: 60 min
Description: W1/D1 Push

Atisha

- Seated with your back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower the bar down toward the bottom of your chest 
- Press the bar up to starting position, engaging your chest

Barbell bench press

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable tricep pushdown

- Start in a standing position with a dumbbell in each hand
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell lateral raise

- Raise the weight plate forward and up until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest the plate on your legs at the bottom

Plate raise

Superset

- Up, up, down, down = 1 rep
- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Commandos

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Deadbugs

LISS (Low Intensity Steady State) 

Treadmill incline walk

LISS - Treadmill incline walk

W1/D1 Push

W1/D2 Pull

W1/D3 Legs

W1/D4 Upper

Ellen

W1/D5 Lower

W1/D6 Run

W2/D1 Push

W2/D2 Pull

W2/D3 Legs

W2/D4 Upper

W2/D5 Lower

W2/D6 Run

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D4 Upper

Great workout just struggled to fit everything in in an hour with stretches included!

W1/D1 Push

Community

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