Name: Playbook - Coach Calli - W2/D4 Push B
Uploaded: 2023-12-01T18:22:39.430Z
Duration: 30 min
Description: W2/D4 Push B

Swing each arm across body and in forward & backward circles

Arm swings

• Can use a band, PVC pipe, or a broom. 
• Keeping arms straight, bring arms all the way down front and back.
• Poorly named, but it’s a good upper body warmup.

Shoulder “dislocators”

• WGS. 
• Focus: hip extension and thoracic rotation. 
• Try to get elbow to the floor, and bring arm up as if “wiping a wall.” 
• Keep hips open the whole time!

World’s greatest stretch

Warmup

- Start on your hands and knees 
- Extend one arm and the opposite leg, keeping core engaged
- Can either alternate, or complete all reps on one side then switch

Bird dog

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down, keeping them slightly tucked
- Keep your core tight as you come down 
- Extend your arms, push through the ground, engaging your chest as you come up

Push up

• Start in elbow plank position, feet wider than shoulder width
• Reach one arm straight out, think “bicep to ear”
• Keep hips level, alternate sides

Plank reach

Core prep

- On an incline bench, start with weights overhead, getting shoulder blades/lat set
- Take a deep breath and lower weight, slightly tucking your elbows  
- Push the weight back up, working chest as you come up

Note: take your time setting up. Incline should not be too flat, nor too vertical

Incline chest press, DB

- Place weight on your shoulder, cup both hands under one end of dumbbell
- Lift weight, starting up overhead
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

OH tricep ext, DB

Chest & tri

- Start sitting on a bench, holding dumbbells 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

Seated DB arnold press

- Begin seated with a dumbbell in each hand
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Seated bicep curls

Shoulders & curls

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Keeping a slight bend in elbows, bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flys

- Hold one dumbbell in each hand
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- Focus on lateral delts to “sweep” weight up

Lateral raises

- Hinge forward keeping a bend at your knee
- Hold dumbbells in each hand, upper arms bent at your sides
- Extend your arms, drawing the weight back and up, engaging your triceps
- Lower back to starting position, keeping elbows up

W2/D4 Push B

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