Name: Playbook - Elisabeth Vang - W3/D2 Push day
Uploaded: 2022-11-07T07:57:43.502Z
Duration: 45 min
Description: W3/D2 Push day

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Alternating Dumbbell hammer curl

- 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

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder 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

- 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

- Start with both legs in the air 
- Lower one leg as low to the floor as you can
- Alternate and repeat with the other leg

Leg scissors

- Start in a low plank
- Lift one elbow off the ground keeping your hand on the floor
- Push into a high plank, then repeat with the other

Low to High Plank

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

W3/D2 Push day

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