Name: Playbook - Elisabeth Vang - PUSH (Intermediate)
Uploaded: 2022-11-07T07:58:17.426Z
Duration: 45 min
Description: PUSH (Intermediate)

Negative push up

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Start on elbows
- Keep core tight and shift back and forth with the toes

Low Plank Shifts

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

- Lay on your back, legs bent 90 degrees with feet flexing back
- Lift head off the floor
- Move arms up and down