Name: Playbook - Aubri & Liv - 4/30: UPPER BODY PUSH HOME
Uploaded: 2024-05-13T00:37:08.013Z
Duration: 50 min
Description: 4/30: UPPER BODY PUSH HOME

Avery

Shay

Rachel

Diana

Emma

Time to work those PUSHIN UPPER BODY muscles AKA shoulders, triceps, & chest!!

Walk on an incline on the treadmill for 5-15mins. Don’t feel like you have to do the full 15, once you feel warmed up you’re good to go!

Treadmill Incline Walk 5 - 15min

WARM UP

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 5 MINUTES.

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout.

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you reach through and pull dumbbell from other side

*10 each side

Plank Dumbbell Drag

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

Activation

2 exercises. 3 rounds.

This superset and the next one are your heaviest sets. This workout will go too quickly if you do not take the time to slow down and challenge your weight selection.

- Lie on bench holding dumbbells at shoulder level 
- Squeeze the Dumbells Together as Hard as you can while you press up over your chest, arms straight. 
- Lower the pressed dumbbells back to shoulder level
- Repeat.

Crush Grip Dumbbell Chest Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Chest Fly

Upright Row w/ 3 second hold

CIRCUIT 1

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower one dumbbell to chest level while keeping the other dumbbell locked in place
- Press dumbbell back up over your chest
- Repeat on other side alternating between the two

*12 reps per side

Dumbbell Flat Bench Press Alt.

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep Bench Dips

- Dumbbell start in each hand down at hips
- Lift the dumbbells up to shoulder height with palms facing each other 
- Once your arms are at shoulder height , pull the dumbbells out from the front to the side stopping when arms are fully extended to the side
- Bring arms back to in front of you at shoulder Height
- Then you will lower the dumbbells back down to starting position

Dumbbell front + fly raise

CIRCUIT 2

1. Start in a bear plank position by getting on all fours with your knees slightly lifted off the ground and your hands directly under your shoulders.
2. Engage your core and keep your back flat, forming a straight line from your head to your heels.
3. Lift your right hand off the ground and tap your left shoulder, while keeping your hips and shoulders stable.
4. Place your right hand back on the ground and repeat the movement with your left hand tapping your right shoulder.
5. Continue alternating shoulder taps for the desired number of repetitions or time.
*10 each side

Bear Plank Shoulder Taps

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth four times 
- Drop into a push up then repeat

(4) Mountain climbers + Push up

CIRCUIT 3

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

For push ups, drop to knees if needed.

- Start with your hands on a box/bench/chair/elv. surface
- Perform a push-up coming down slowly
- Keep your core engaged

Incline Push Up

BURNOUT (optional)

4/30: UPPER BODY PUSH HOME

Tiffany

Ali Roberto

5/18: LOWER BODY GYM

Mobility workouts! Easy quick protein packed snacks!!

I’ve been loving the format of the workouts these past few weeks! I would love to see more stretching exercising at the beginning or the end!

Kamryn

5/17: BACK + BICEP GYM

Felicia

5/15: FULL BODY STRENGTH GYM

Emily

Maddie

5/14: ARMS + ABS GYM

Made me feel powerful and like a bad ass!!

5/13: LOWER BODY GYM

Marina

Annie

5/18: LOWER BODY HOME

Deepika

Love it! Easy to follow and burns so good!!

Sandy

5/17: BACK + BICEP HOME

McKenna

Julia

5/15: FULL BODY STRENGTH HOME

kinsey

5/14: ARMS + ABS HOME

Holy cow what a burn!!! These workouts are exactly what I’ve needed. Thank you!!!

4/30: UPPER BODY PUSH HOME

Community

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