Name: Playbook - Arev @endicci - WK 5/6 PUSH
Uploaded: 2022-10-01T14:56:01.421Z
Duration: 75 min
Description: WK 5/6 PUSH

- 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

Barbell bench press

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Superset

- Start by sitting with the barbell slightly below your chin hovering near the top of your chest
- Press directly up overhead
- Lower slowly back to starting position
- Plant feet firmly into ground using them as leverage and for stability

Seated Barbell OH press

- Stand holding a small plate in each hand at your sides
- Raise the plates up to the front/side until they are above you in a Y shape
- Lower them to the starting position and repeat

Standing plate Y raise

- Lead with your elbows
- Wrists should never come above the elbow
- Don’t use momentum to drive the movement

DB Lateral Raise

- Point your elbows to the ceiling 
- Make sure elbows are not directly above shoulder but a little further back towards your ears
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

EZ Bar Skull Crushers

Repeat back to back for one arm before doing the superset on the next arm

- Keep the cable behind your head
- Keep the elbow in fixed position as you lower the cable handle 
- Extend your arm and pull the cable away from your opposite shoulder and in line with your elbow

Single Arm OH Tricep Cable Extension

- Attach the handle to the cable machine
- Hold the handle with your palm facing the sky
- Push down and extend your arm fully to the side of your body

Single Arm Cable Tricep Extension

Tricep Superset

WK 5/6 PUSH

Great workout to do within a little over an hour!

Amanda

Coming back from a herniated disc and this was very doable and challenging.

Diana

Kenzie

WK 1/2 PUSH

Myer

i wanted to skip today, bc i was so tired, but this workout made me feel so strong & empowered <3 thanks girlie

Johanna

WK 1/2 PULL

I’m wabbling back to my car rn 🥲🤩🥳

Danielle

Jacky

🔥🔥🔥 it would be awesome if we could record how much weight we lifted!

WK 1/2 LEGS

I struggled with the tricep extensions I had to switch to a dumbbell 🥶

Erisa Adams

WK 3/4 PUSH

Grace

WK 3/4 PULL

Insanely good my quads have never felt like this before

Huma Aziz

Several of these exercises were a first for me and I’m actually looking forward to doing them again in the future!

WK 5/6 PUSH

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