Name: Playbook - Chandler Nicoll - W8/D2: Push Day 💪🏻
Uploaded: 2024-03-02T15:28:35.947Z
Duration: 60 min
Description: W8/D2: Push Day 💪🏻

Please tell me that that first set was not 300 push ups!?! It said 100-100-100 ....hoping that was supposed to be 10-10-10?!?

Nicole Chen

Today is our Push-up tester!!

Note what you accomplished in Week 1. The goal is to beat that number of reps while maintaining good form. The rest of the exercises will completed as they would be normally. 



Equipment Needed:
Dumbbells, cables, and bench
At Home: Dumbbells and can do exercises on the floor

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Tuck hips 
Hold one dumbbell at 90 degrees as you press the other one overhead 
Make sure to do both sides

Static Shoulder Press

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

Lay flat on bench 
Dumbbells above chest, palms facing each other 
With soft elbows inhale bringing dumbbells out wide 
Exhale bringing dumbbells back above chest

Chest Flys

Start with the cable anchor at floor height and perform the cable anterior shoulder raises. As soon as you finish the assigned reps, raise the anchor to the top setting and immediately complete triceps push downs. Rest between Rounds

Feet Hip Width 
Tuck hips and squeeze core 
Bring dumbbells to shoulder height 
Slow on the way down

Front Raises

Using a rope 
Keep elbows close to core 
Pressing down towards the ground 
Squeezing triceps

Cable Tricep Pushdowns

Shoulder and Triceps Super Set (Gym)

Grab a moderate weight for dumbbells. Perform the first round of Front Raises then immediately complete all triceps kickbacks. Rest between rounds.

Hinge at hips 
Chest parallel to the ground 
Keep elbows in place by hips 
Kicking dumbbells out & squeezing triceps 
(Only your forearms are moving)

Triceps Kick backs

Shoulder and Triceps Super Set (At Home)

W8/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

W8/D2: Push Day 💪🏻

Community

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