Name: Playbook - Eliza Katoa - 9/27 Push Workout - Gym
Uploaded: 2022-10-07T22:09:23.942Z
Duration: 55 min
Description: 9/27 Push Workout - Gym

this had me in a pool of sweat lol!! i love how strong and accomplished i feel after i complete it!

Hannah

Sandra

Claudia

Teresa Burns

Warm-up: 
Upper body warm-up

Strength Ladder: perform the reps and sets for the moves below consecutively. Rest 90 seconds between completed rounds. Start with 12 of everything. Rest. Then do 10 of everything. Rest. And so on. 
- Standing single-arm neutral grip shoulder press (reps are per arm)
- Push-ups *modify on incline if needed  
- weighted v-ups (can do without weight if desired) *bend knees to modify 

Strength Ladder: perform the reps and sets for the moves below consecutively. Rest 90 seconds between completed rounds. Start with 12 of everything. Rest. Then do 10 of everything. Rest. And so on. 
- Alternating bench press 
- Dips
- Plank Jacks *modify on incline if needed  

Superset 1: perform the exercises consecutively. Rest 65 seconds. Repeat 3x. 
- seated rear delt raise 
- incline bench pec fly 

Optional Finisher: set a timer for 10-20 minutes. Do whatever you have time for. You’ve got a killer AMRAP. Perform the exercises consecutively. Repeat as many rounds as possible until your timer goes off. Rest as needed. 
- hand release burpees 
- dumbbell squat jumps

Thoracic spine rotations

Arm circles - forward & backward (30 sec each way)

Alternate bringing one arm across your body. Stretching your shoulder and back.

Dynamic arm pulls

- 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 standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Upper Body Warm-up

- Start with the dumbbell at your shoulder, elbows forward of the body, palms facing inward
- Press the dumbbells straight up
- Lower with a slow controlled motion

Single-arm DB neutral grip shoulder press (reps are per arm)

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

Push-ups *modify on incline if needed

- Lay with your legs straight out in front of you
- As you raise your legs, reach the dumbbell toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum
- you can do this movement on a bench or the floor

Dumbbell V-up

Strength descending Ladder

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Dumbbell bench press

- 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

Reach back toward your opposite toe and bend in half. Keep alternating sides.

High Plank Toe Reaches

Strength Descending Ladder

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders

Seated rear delt raise

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

Superset

Drop your chest to the ground and bring the whole body done with you. Extend those arms straight out bring them back to a push-up position. From here you’re going to push it through your arms jump your legs forward and stand up and hop at the top. Bring your arms above your head and extend them outward. Repeat

Hand release burpee

- Hold two weights by your sides 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted squat jumps

Keep a slight bend in your elbows and start with your arms down by your side. Face your palms outward to the wall in front of you, raise the dumbbells up over your shoulders and back down. Exhale as you lift the dumbbells above your head.

Dumbbell Around the worlds

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

9/27 Push Workout - Gym

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