Name: Playbook - Elliot Burton - W4/D1 Push
Uploaded: 2021-10-14T10:45:53.302Z
Duration: 60 min
Description: W4/D1 Push

Dylan Ching

Marwan. M.

-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)

Pike Press

Bodyweight Tricep Extension

-Get into a high plank position 
-Tap across your body to your shoulder one arm at a time 
-Repeat back and forth for desired reps

Shoulder taps (home)

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

Push-up (home)

Superset

-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 Walks

-Get into a push-up position with your upper body elevated on a  bench or platform of some sort
-Lower into a push-up
-Push yourself to full arm extension
-Repeat

Push-ups incline

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 💪🏽

- Start in a squat position with your knees bent, and your feet shoulder width apart.
- Lower your hands to the floor and kick your feet back into a pushup position
- Pushup, then jump your feet back to starting
- Jump up and reach your arms over your head

Burpees (home)

-Lay on the ground with your feet flat on the ground and your hands near your head 
-Crunch up contracting your abs
-Lower to the ground an repeat

Crunches (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)

-Start in a high plank position 
-Drive your knees towards your chest one at a time back and forth 
-Repeat rapidly

Mountain climbers (home)

Finisher

W4/D1 Push

Sahhil S Tamhane

W1/D1 Push

Great! A lot harder than I was expecting. I don’t have access to a gym for a week and I needed some equipment-less workouts to do until then. Very pleased

W4/D1 Push

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