Name: Playbook - Coach Calli - W4/D1 Push A
Uploaded: 2023-12-01T18:22:39.517Z
Duration: 30 min
Description: W4/D1 Push A

Compound lifts are fewer reps, higher intensity. Increase the weight from last week. For the accessory superset, try to use the same weight for all the sets.

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

Upper warmup

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder, keeping hips level
- Alternate to repeat on the opposite side

Shoulder taps

- Start on your hands and knees, bringing shins/knees off the floor
- Elevate one arm and the opposite leg, keeping core engaged and hips level
- Alternate sides with control

Reps are written for EACH side

Bear bird dog

Upper core prep

- 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

Chest press, flat, DB

- Start laying flat on the floor or a bench, with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells behind the top of your head
- Fully extend your arms back up contracting your triceps

Note: shown on bench, but you may perform these on the floor

Skullcrushers, DB

- Place your arms extended by your sides or under hips
- Raise your bent legs, crunching around and down into chest

Extra challenge: At the top, raise your hips off the ground

Reverse crunches

Horizontal push

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated DB shoulder press

- 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

Shoulder superset

- Start by setting anchor points lower than hip height
- Standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands forward and up together engaging your chest
- Pause and let your arms return back to the starting position

Low-to-high cable chest flys

- 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

Accessories superset

W4/D1 Push A

W1/D1 Push A

W1/D2 Pull A

W4/D1 Push A

More workouts from Coach Calli