Name: Playbook - Blair Epstein - W1/D2 push
Uploaded: 2024-01-06T13:34:05.839Z
Duration: 60 min
Description: W1/D2 push

Arnold press right into push ups!! Superset here so no rest between exercises and then 45 second rest after each round.

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Start in a push up position, wrists below shoulders
- Lower chest down to the ground
- Press off the ground sending your elbows back
- Drop to knees to modify 
- I would rather you drop to your knees to get your chest closer to the ground than do half a push up on your toes (:

Push ups

Superset 1

- no rest in-between, go right from 8 to 10 to 12 reps lowering the weight each time 
- repeat twice 
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise - DROPSET

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

- Hold the dumbbell in front of you
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the bar toward the top of your head
- Extend your arms back up to starting position

Barbell skull crushers

- 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

Bench dips

Superset 2

W1/D2 push

W1/D1 glutes/hams 🍑

W1/D3 hip strengthening & mobility

W1/D4 pull

W1/D5 quads/glutes

W2/D1 glutes/hams 🍑

W2/D2 push

W2/D3 hip/knee/ankle strengthening & mobility

W2/D4 pull

W2/D5 quads/glutes

W3/D1 glutes/hams 🍑

W3/D2 push

W3/D3 hip/knee/ankle strengthening & mobility

W3/D4 pull

W3/D5 quads/glutes

W4/D1 glutes/hams 🍑

W4/D2 push

W4/D3 hip/knee/ankle strengthening & mobility

W4/D4 pull

W4/D5 quads/glutes

W5/D1 glutes/hams 🍑

W5/D2 push

W5/D3 hip/knee/ankle strengthening & mobility

W5/D4 pull

W5/D5 quads/glutes

W6/D1 glutes/hams 🍑

W6/D2 push

W6/D3 hip/knee/ankle strengthening & mobility

W6/D4 pull

W6/D5 quads/glutes

W7/D1 glutes/hams 🍑

W7/D2 push

W7/D3 hip/knee/ankle strengthening & mobility

W7/D4 pull

W7/D5 quads/glutes

W8/D1 glutes/hams 🍑

W8/D2 push

W8/D3 hip/knee/ankle strengthening & mobility

W8/D4 pull

W8/D5 quads/glutes

W9/D1 glutes/hams 🍑

W9/D2 push

W9/D3 hip/knee/ankle strengthening & mobility

W9/D4 pull

W9/D5 quads/glutes

W10/D1 glutes/hams 🍑

W10/D2 push

W10/D3 hip/knee/ankle strengthening & mobility

W10/D4 pull

W10/D5 quads/glutes

W1/D2 push

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