Name: Playbook - Gainsbygaines Fitness - Muscle Gain: W1, D4 (Push)
Uploaded: 2022-01-12T20:22:16.469Z
Duration: 70 min
Description: Muscle Gain: W1, D4 (Push)

Diego Alejandro Haintzi Mármol

Matthew

Shrey

Ricardo

Paul

Alan Harrison Jr

A little hard but got a good workout man !

Cameron

Amazing bro. One step closer till I’m looking like you bro!

Cristian Araujo

We incorporate more dumbbell movements and unilateral work to improve stability, muscle imbalances, and help you build overall strength.

-keep your core tight 
-focus on controlling the weight on the way down
-you can have a slight angle forward in the elbows
-no need to go too far passed  your shoulders before pressing back up

Dumbbell standing shoulder press

-keep your shoulders pulled back and core tight
-focus on pushing through the heel of your front foot which is planted on the ground
-get good depth and under control throughout the rep
- the number of reps are for each leg

RFE dumbbell split squat

-squeeze your shoulder blades together and have your feet planted firmly on the floor
-take your time and make sure the dumbbells travel in a straight line
-have a slight angle forward with the elbows as you lower the weight slow and controlled

Dumbbell incline bench

-make sure your foot is all the way on the bench or box
-push through the heel of the elevated foot
-you can have a slight lean but try to eliminate momentum and focus on really driving through that elevated leg
-complete the numbers of reps on each leg

Dumbbell step ups

-completing both movements =1 rep
-don’t raise above your shoulder on either movement
-keep your core tight and try not to use your legs or moment to complete the reps
-control the weight throughout the full range of motion

Dumbbell lateral + front raise combo

Complete 12 reps of each exercise, then 10 reps of each exercise, followed by 8 reps of each exercise. Finish these as fast as possible.

Keys to the movement:
-keep your elbows high and the ball at chest level
-stay upright and get deep in your squat
-explode from the bottom to toss the ball overhead
-as soon as you catch the ball repeat the process

MedBall Overhead Toss

Med Ball Burpee

You will need a soft med ball or dead ball for this movement. 

-hinge at the hips and keep a flat back with your core tight
-throw the ball from the center of your chest to the ground
-throw the ball as hard as you can and as fast as you can

MedBall Chest Slam

-feet elevated
-start with the ball overhead
-contract the core, crunch up and sit the ball on your legs
-repeat the crunch without the ball and come back to get it
-every time the ball sits on your feet is 1 rep

MedBall Crunch (feet elevated)

Muscle Gain Finisher Push Circuit 2

Muscle Gain: W1, D4 (Push)

Maximilian

Marquis Hardin

Chris

Muscle Gain: W1, D1 (Push)

Freeman

Muscle Gain : W1,D2 (Pull)

Another day adapting all exercises with the resistance bands as per 2nd lockdown in UK!!

Muscle Gain: W1, D5 (Pull)

Jeff

Muscle Gain: W2, D1 (Push)

Good training, just missing some exercises rest timing setting....

Muscle Gain: W2, D2 (Pull)

The additional explosives were a good way to challenge and push myself this week! Great workout 💪🏾🔥

Muscle Gain: W1, D4 (Push)

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