Name: Playbook - Baylee Pinon - W1/D4 Push & Core
Uploaded: 2024-03-29T15:08:22.393Z
Duration: 50 min
Description: W1/D4 Push & Core

These are my absolute fave sets. Love every minute of it!

Brandi

1. Start with elbows slightly angled in so they are not directly in line with shoulders. DB's are by your ears and elbows are at a 90 degree angle. 
2. Exhale as you raise the weights above the head and together in a controlled motion.
3. Never let the weights go behind the body.
4. Inhale and return the dumbbells to starting position.

DB Shoulder Press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

DB Incline Chest Press

- Stand tall, holding a dumbbell in each hand
- Keeping a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB Lateral Raises

- Grasp the cable attachment with an overhand grip
- Start with both arms bent to around 90 degrees
- Push the attachment down, engaging your triceps
- Bend the elbow returning the weight back to starting position

Tricep Push Downs

1. One arm at a time, Lift the weight upward while inhaling. Your arm is extended, palm facing down, with a slight bend in the elbow to reduce the stress on the joints.
2. Pause briefly when your arm is horizontal to the floor.
3. Lower the dumbbell to the starting position (at the thighs) with a slow and controlled motion while exhaling.
4. Perform on the opposite arm

20 reps total = 10 each arm

Alternating DB Front Raises

- Start by lying on a bench with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows reaching BACk towards your ponytail
- Lowering the dumbbells towards the top of your head 
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

1. Kneel on the mat on all fours. Reach one arm long and extend the opposite leg long behind you.

2. Bring the elbow and knee in towards your belly button

3. As you round your back remember to draw in your abs. Alternate sides.

BIRD DOG CRUNCH

W1/D4 Push & Core

Kassi

W1/D1 Quads + Glutes

Laura

W1/D2 Back/Biceps/Core

W1/D3 Glutes

W1/D5 Hamstrings

W2/D1 Quads + Glutes

W2/D2 Back/Biceps/Core

Loving these workouts! Getting stronger every week!!

Jessica

W2/D3 Glutes

W2/D4 Push & Core

W2/D5 Hamstrings

W3/D1 Quads + Glutes

W3/D2 Back/Biceps/Core

W3/D3 Glutes

W3/D4 Push & Core

W3/D5 Hamstrings

W4/D1 Quads + Glutes

W4/D2 Back/Biceps/Core

W4/D3 Glutes

W4/D4 Push & Core

W4/D5 Hamstrings

W5/D1 Quads + Glutes

W5/D2 Back/Biceps/Core

W5/D3 Glutes

W5/D4 Push & Core

W5/D5 Hamstrings

W6/D1 Quads + Glutes

W6/D2 Back/Biceps/Core

W6/D3 Glutes

W6/D4 Push & Core

W6/D5 Hamstrings

W7/D1 Quads + Glutes

W7/D2 Back/Biceps/Core

W7/D3 Glutes

W7/D4 Push & Core

W7/D5 Hamstrings

W8/D1 Quads + Glutes

W8/D2 Back/Biceps/Core

W8/D3 Glutes

W8/D4 Push & Core

W8/D5 Hamstrings

W1/D4 Push & Core

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