Name: Playbook - Coach Calli - W6/D1 Push A
Uploaded: 2023-12-01T18:22:39.610Z
Duration: 50 min
Description: W6/D1 Push A

Maxing out this week! Test your strength by going as heavy as possible for the prescribed reps.
Focus on one rep at a time as you challenge yourself.

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

Go heavy on chest press! Don’t be afraid to ask for a spotter. As heavy as possible, find 1RM

- 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

- 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

Still challenge the weight on these. You can find 5RM for all of these if you want a harder challenge!

- 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

- 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

Accessories superset

W6/D1 Push A

W1/D1 Push A

W1/D2 Pull A

W6/D1 Push A

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