Name: Playbook - Jake Schultz - 09/19/2022 Push/Pull
Uploaded: 2023-12-11T15:29:51.755Z
Duration: 70 min
Description: 09/19/2022 Push/Pull

Push/Pull was an excellent change of pace. Going to failure is getting me 3-4 more reps! Thanks for pushing!!

Steve 

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Plate loaded machine flat chest press

- Hands should be slightly outside shoulder width 
- Press the bar upward by extending your elbows and squeezing hands/elbows towards midline
-Lower with control 
-LAST SET- decrease weight 50% and go to failure

Incline bench press (machine)

- Press down & Squeeze arms togther in front of your belly button
-Control back to starting position
- Maintain a tight core and get a good stretch

Decline cable press

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by squeezing your shoulder blades and flexing the elbows
- Pause at the top, return to the starting position

T-bar row

- Keep your core tight and chest against the pad
-neutral grip (thumbs up) 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

- With the pulley set high on the rack
- Pull the rope back engaging your rear delts and upper back
- Slowly reverse the movement back to starting position

Cable standing rope high row

- With the pulley set mid-way on the rack
-Stagger your stance for stability
- Pull the rope back engaging your mid and upper back
- Slowly reverse the movement back to starting position

09/19/2022 Push/Pull

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