Name: Playbook - Aubree Aldous - W1/D3 PUSH
Uploaded: 2022-05-30T01:05:37.761Z
Duration: 45 min
Description: W1/D3 PUSH

- 10 per arm
- Elbows wide and parallel with shoulders
- Alternating arms, extend weight fully overhead, return to starting position.

Alternating military press

- Start on a flat bench with a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

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

Plate front raise

Db front big circle

- Shoulder width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, pressing dumbbells overhead
- Heels down until hips and legs extend