Name: Playbook - Jake Dean - Push Day
Uploaded: 2023-08-13T17:14:02.764Z
Duration: 60 min
Description: Push Day

Gisele Rigo

In this work out, we will go through different push movements. Start with a light to medium weight four rounds one and two, and then work your way up to a more challenging and heavy weight for around three and four. Never go too heavy to where you are breaking form.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

- Position foot midway on platform
- Lower slowly and push through your heel
-Repeat with second leg

Single leg, leg press

-Drop set to a lighter weight
-Complete for speed
-Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Push Day

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