Name: Playbook - Gainsbygaines Fitness - Muscle Gain: W3, D4 (Push)
Uploaded: 2022-01-12T20:22:55.553Z
Duration: 70 min
Description: Muscle Gain: W3, D4 (Push)

Diego Alejandro Haintzi Mármol

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: W3, D4 (Push)

Maximilian

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Chris

Muscle Gain: W1, D1 (Push)

Freeman

Muscle Gain : W1,D2 (Pull)

Matt

Shrey

Muscle Gain: W1, D4 (Push)

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: W3, D4 (Push)

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