Name: Playbook - Cody Wright - W1/D2 Push Day
Uploaded: 2023-05-05T17:53:02.925Z
Duration: 60 min
Description: W1/D2 Push Day

Keith Slaughter

- Start with your hands just outside the shoulders
- Bend at the elbows to come down keeping your body in a straight line
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push Up

Buy In

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Barbell Incline Press

- Grasp the handles and maintain a neutral wrist and thumbs pointing in
- position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Flat Chest Press Machine

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Flat Fly

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated Dumbbell Shoulder Press

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable Upright Row - W-Bar

- Begin with your back to the cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the EZ Bar up & forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable Overhead Tricep Extension - W-Bar

Superset:

- Set cables to shoulder height
- Grab cable and maintain slight bend in elbow
- pull the cable inline with shoulders engaging the back of your shoulders
- Lower slow and controlled back to starting position

Cable Rear Delt Fly

15,12,10,10 each arm

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Tricep Pressdown

10-minute AMRAP (as many rounds as possible)

- From a high attachment, grip band just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Banded Kneeling Crunch

15 reps each side

- From a high attachment, grip band just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring an opposite side elbow towards a knee
- Slowly return back to starting position
- Repeat movement with the other side

Banded Kneeling Oblique Crunch

- Hold the weight in both hands with your arms extended and your shoulders off the ground
- Bring one leg up and down
- Alternate with opposite leg 
- Keep core engaged

Weighted Hollow Body Flutter Kick

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor Move both arms at the same time up, then down, using your full range of motion to create continuous waves with the ropes

Battle Rope - Double Arm Waves

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

Finisher

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

W1/D2 Push Day

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