Name: Playbook - Elliot Burton - W2/D1 Push
Uploaded: 2021-10-14T10:48:41.967Z
Duration: 60 min
Description: W2/D1 Push

Russell

-Get into the push-up position
-Lower yourself to the ground
-Press yourself up to full arm extension
-Repeat

Push-up (home)

Pike Press

Bear Crawl Shoulder Taps

-Start in an elbow plank position 
-One arm a t time move up to the push-up position
-Lower back to the elbow plank position one arm at a time 
-Repeat

Plank to push-up

-Lay on the ground with a dumbbell in each hand extended above you 
- Lower the dumbbells and your arms down until the back of your arm touches the ground
-Press back to the starting position 
-Repeat

Dumbbell floor press

-Lay on your back with a dumbbell in each hand extended above you
--With slightly bent arms perform a dumbbell fly while laying on the ground
-Return the dumbbells back to the starting position
-Repeat

Dumbbell fly (floor)

Superset

-Hinge at the waist holding a single dumbbell in your hand 
-Hold your upper arm parallel to the floor and the dumbbell hanging down from your elbow
-Extend your arm back using your tricep as the primary mover
-Lower the dumbbell back to the starting position
-Repeat

Dumbbell tricep kickback (home)

For this finisher you want to complete as many rounds as possible within the 10 minute time frame. No rest between exercises, just keep going until the 10 mins is up 💪🏽

-Get into an elbow plank position 
-Activate your core
-Hold for time

Plank (home)

-Stand with your feet shoulder width apart
-Place your hands on the ground in front of you and walk them out away from you until you are in a high plank position
-Walk your hands back towards your feet and stand up
-Repeat

Walkouts ( home)

- Place your hands on a bench and your legs extended in front of you
- Lower your body down until your elbows are 90 degrees
- Extend arms and bring body back up

Bench dips

-Start in a push-up position with  narrow width 
-Lower your body to the ground keeping your elbows at your side making your triceps the focus
-Press yourself back up
-Repeat

Push-ups close grip (home)

Finisher

W2/D1 Push

Jose

James Nguyen

Fabiano

W1/D1 Push

W1/D2 Legs

Maciej

W1/D3 Pull

Great leg workout, I just completed this at the gym.

Kyle

W1/D4 Legs

Jennifer

W1/D5 Full Body

W2/D2 Legs

Wow just finished, great workouts for anywhere.

W2/D1 Push

Community

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