Name: Playbook - Brynley Joyner - Full body - push focused 60 min.
Uploaded: 2024-03-01T12:58:25.266Z
Duration: 65 min
Description: Full body - push focused 60 min.

This is a full body workout at the gym, with a focus on “push exercises” 💪🏽💪🏽💪🏽

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith Machine back squat

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

machine chest press

- Stand tall & abs engaged 
- Press the ropes or bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Superset 1

- Start with dumbbells in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the weights up overhead
- Catch the weights on the way down into the next squat and repeat movement

Dumbbell thrusters

Begin in a reverse lunge drive your knee up and jump and then slowly and controlled, come back to starting position

Do 10 per side

Lunge jump knee drive

Superset 2

-use a weighted bar or barbell
-Start with your elbows bent in the bar resting near your shoulders
-engage your core
-Press the bar up above your head and slowly bend your elbows to let it fall, controlled, behind your head, then press back up to the top and return to certain position!

Front back overhead press

- Lay on the floor with legs bent and a plate or ball directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Weighted overhead sit ups

Superset 3

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

Full body - push focused 60 min.

Kailyn

This workout was incredible!! Crawled out of the gym!

Kylie Ingram

Lower Body (Quad Focused) 60 min.

Paula

I look like a dying tomato but on the inside feel like a million bucks! Amazing workout!!!

Amanda Stedt

Full body / 50 min.

I’m confused how to get a workoutprogram rather than finding what you have?

Full body - push focused 60 min.

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