Name: Playbook - Cody Wright - W2/D1 Push
Uploaded: 2022-05-04T14:32:47.906Z
Duration: 90 min
Description: W2/D1 Push

10 mins:

10 external rotation 
10 banded pull aparts
10 yoga push ups 
10 light overhead db or kb March (each leg)

'- From seated support your elbow inside your knee
- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat

Seated dumbbell external rotations

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Begin by lying on the floor with your elbows extended and chest up 
- Press through hands, bring hips to the ceiling with legs as straight as possible
- With a flat back bring your head in between your arms 
- Bend your knees, lower glutes to your calves, then straighten legs and reverse movement

Downward dog to cobra flow

- Holding a single kettlebell overhead perform a slow controlled march

Kettlebell overhead single arm march

Warm-Up:

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Barbell Bench -Superset- Banded Pull Aparts

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension

Barbell close grip floor press

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

- on the last rep of the set perform a 30s overhead carry with the weight used

Dumbbell push press + Overhead Carry

28 METHOD!

- full stretch, go lighter to start and really focus on triceps. The burn/pump is unreal

- 7 reps (5s eccentric)
- 7 reps halfway down
- 7 reps halfway up
- 7 reps regular no tempo

No rest in between

Overhead rope extension

30s of bench dips, and 30s of lateral raises x 2 sets