Name: Playbook - Chandler Nicoll - W2/D2: Push Day💪🏽
Uploaded: 2024-03-02T15:28:35.807Z
Duration: 60 min
Description: W2/D2: Push Day💪🏽

Nicole Chen

Today we’re focusing on shoulders, chest & triceps. 

Remember to focus on muscle connection, don’t just go through the motions!

Equipment: 
Dumbbells/ household items 
Bench or can be done on the ground at home

Plank position 
Straight line from head to heels 
Tuck hips in 
Squeeze glutes & core 
Spreading weight throughout hands 
Lower body to ground and press through resetting into plank position

Push-Ups

Laying flat on the bench 
Dumbbells start above your chest 
Elbows at a 45 degree angle 
Inhale Lower dumbbells slowly
Exhale powerful press back up
Above chest

Dumbbell Chest Press

Dumbbells start at chest 
Rotate & press overhead 
Keep core tight & hips tucked in

Arnold Press

Feet hip width apart 
Bringing dumbbells to shoulder height no higher 
Slow on the way down

Lateral Raises

Tuck hips & squeeze core 
Hinge at elbows, keeping elbows facing forward (don’t flare) 
Press weight back up to starting position

Overhead Triceps Extension

Repeat all exercises for 10 min and get as many rounds as possible with minimal rest between.

Lower body slowly to the ground 
Bring hands off ground 
Place hands back down and distribute weight even through hands
Press through keeping your body in a straight line 
(Avoid doing the worm on the way up)

Hand Release Pushups

Feet hip width apart 
Sit in squat 
Bring hands to ground and jump feet to plank position 
Jump feet back and explode through toes into jump

Option: walk feet out & in

Burpees

Use the power from your legs to press the weight over your head

DB Push Press

Start with feet together and hands at side 
Jump feet out and bring arms over head 
Jump feet back in & bring arms down to sides

Jumping Jacks

Sweat

W2/D2: Push Day💪🏽

Meeks

Great warm up! New moves, feeling motivated 🤗

LOWER BODY WARM UP OPTION 1

Are you sure that was just a warm up??? 😂

Brittny

UPPER BODY WARM UP OPTION

Full Body Warm Up Option

Felt great! Only question.. on monster walks.. do 4 steps count as 1 rep?

Jessie

Mayra

W1/D1: LEGS; Glute & Hammie

Lisa

W1/D2: Push Day💪🏽

Abigail

Whew!  Those sit ups were brutal!!  Can’t wait to see progress!

Lena

W1/D3: FULL BODY

Tougher than I thought...those frog squats though 🤪

Jennifer

Killer workout....dead ☠ but with energy lol

W2/D2: Push Day💪🏽

Community

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