Name: Playbook - Auralee Strege - W1/D6 Push Emphasis / Wk 1 / Saturday
Uploaded: 2022-07-11T17:05:10.419Z
Duration: 60 min
Description: W1/D6 Push Emphasis / Wk 1 / Saturday

SATURDAY:

Equipment needed: TRX Suspension trainer, Squat rack, Bench, Barbell, Resistance Bands, 1 light medium kettlebell or dumbbell 

Push Emphasis

Warm-Up: Perform each exercise on the TRX suspension trainer for the prescribed reps/time resting 15 seconds in between each exercise. Do 1 set. If you have any other exercises that you like to do with your warm ups feel free to do those as well. 

-Standing Push Up (fully lengthened)
-Prone Iron Cross (fully lengthened)
-Split Fly (mid length)
-Suspended Push Up (mid length)
-Rear Deltoid Row (fully shortened)
-Field Goal (fully shortened)

Workout: Perform the following exercises below for the prescribed number of reps and rest. 

-Dynamic Effort Barbell Bench Press w/ Bands 8 x 3 @ 30
-Slight Decline Dumbbell Bench Press 4 x 8 @ 75
-Elevated Forearm Plank Row 3 x 10 @ 60
-TRX Y-T-I COMPLEX 3 x 10 @ 75 (perform 10 reps each of Y-T-I raises without resting in between until the last exercise)

Core: Core: Perform the following exercise for the prescribed reps/time. Do 3 sets. 

-Dead Bug Pull Overs 3 x 10 @ 60

W1/D6 Push Emphasis / Wk 1 / Saturday

Trev

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W1/D6 Push Emphasis / Wk 1 / Saturday

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