Name: Playbook - Coach Myers - Daily Pump DB Edition W1/D4
Uploaded: 2024-02-18T22:00:08.166Z
Duration: 45 min
Description: Daily Pump DB Edition W1/D4

Thursday
Warm up: 5 minutes
* Glute Bridge - 50
* Push ups – 10-20
x 2 rounds

Main Lift: 30 minutes
Superset: 7 rounds
* DB Iso-Bench Press - 5/5
* Standiing DB Row - 20

Pump Circuit: 10 minutes
* DB Floor Press – 20
* DB Curl & Press - 20

Warm up: 5 minutes
* Glute Bridge - 50
* Push ups – 10-20
x 2 rounds

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly 
- Do not over arch thru the spine

Glute Bridge

- Start with your hands just outside the shoulders 
- Keep your core tight and body straight as you lower your chest to the floor
- Keep your head in a neutral position and exhale as you press your body back to starting position

Push Ups

5 minute Warm Up

Main Lift: 30 minutes
Superset: 7 rounds
* DB Iso-Bench Press - 5/5
* Standing DB Row - 20

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower one dumbbell to chest level 
- As you press the weight, keep your lats engaged so your elbow doesn’t flare out
- Keep your hips in contact with the bench and your feet flat on the ground, do not dance around
- Touch the dumbbells together at the top and repeat on the opposite side

(R+L= 1 rep)

DB Bench ISO Press

Hinge forward at the waist. Perform a double arm row, twisting the KBs slightly at the top.

Standing Double KB Row

Main Lift - Superset

Pump Circuit: 10 minutes
* DB Floor Press – 20
* DB Curl & Press - 20

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

DB Floor Press

- Curl the DBs straight up without twisting, then press keeping the neutral hand position
- Lower back down under control

Hammer Curl & Press

Pump Circuit - 10 minutes

Daily Pump DB Edition W1/D4

Daily Pump DB Edition W1/D1

Daily Pump DB Edition W1/D4

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