Name: Playbook - Demi Bagby - W4/D2 Upper push
Uploaded: 2023-06-19T15:00:29.744Z
Duration: 45 min
Description: W4/D2 Upper push

- Dumbbell push-up row 

- Standing shoulder press

- Push-up lateral arm raise

Superset: 
- Tricep kickbacks
- Box dips

-

- Perform a push-up keeping your core tight 
- Pull the dumbbell up keeping your elbow close to your body and engaging your lat as you pull

Dumbbell push-up row

-Stand holding a dumbbell in each hand at your shoulders
-Press the dumbbells overhead to full arm extension
-Lower the dumbbell sand repeat

Standing shoulder press

-Perform a push-up
-At the top of the movement perform a lateral arm raise 
-Repeat

Push-up lateral arm raise (new)

-Stand and lean on a bench for support
-Hold a dumbbell in your free arm and keep your upper arm parallel to the floor
-Extend at your elbow activating your tricep
-Reverse movement and repeat

Tricep kickback (10 each arm)

- Place your hands on the box with your palms facing away from you
- Bend at the elbows to come down
- Keep your elbows close to your body 
- As you extend your arms engage your triceps

Dips on a box

Superset

-Start in a push-up plank position
-Raise your hips up so that you are in a pike position
-Lower yourself down with your arms 
-Push back up 
-Repeat pike push-up

Pike push-ups

W4/D2 Upper push

Tallinn

Talor McClusky

Day 1 of the program. Loved this workout!

Nanine

W1/D1 Lower body

Ann-Sophie

I had to modify the push ups after a set, but overall enjoyed it 😁

Gracen Fleming

W1/D2 Upper push

Did the 100 squats without a weight and had to do it in 4 intervals but made it 😄 🍑

Let me tell you ending with that 100 squats made me feel so proud of myself afterwards.  I cried cuz i was happy i actually did it :D

Vanessa

Couldn't even finish it, legs are shaking ! I'm a newbie so hopefully I can come back to this one and complete it !

Kirsty

W1/D3 Lower body

I don’t have a pull up bar :( so I just did push ups instead 😅

Great workout! The pull ups and chin ups seemed a bit advanced. Some modifications would be helpful!

W4/D2 Upper push

Community

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