Name: Playbook - Janet Calderon - W4/D3 2.0 Push Day
Uploaded: 2024-01-02T12:08:54.311Z
Duration: 60 min
Description: W4/D3 2.0 Push Day

Love feeling the difference in my upper body strength. Good push day😜

Zujeiry

Joanne Carrillo

Increased the weight today... that was a challenging one

Kaila

Lie on your back, holding a dumbbell in one hand, and raise your opposite legs to a 45 degree angle.
Push the dumbbells up toward the ceiling in a straight arm motion, with your palms facing your body and your arms directly on your side
Bend your elbows, lower your arms and repeat the movement. PROPER FORM AND BREATHING PATTERN.

Single arm hammer press bridge

Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack.
Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench.
Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
Once the dumbbells are in place, rotate your palms so they are facing forward.
Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
Repeat for the desired number of repetitions.

Shoulder press*

Superset 1 push2

Around the worlds

Lie facedown on the floor with your hands flat on the floor inside shoulder widths; a narrower grip involves your triceps more. Keep your legs straight and press your toes into the floor. Hold your body straight, pull your abs in tight and focus your eyes on the floor.

Powerfully press through your hands to raise your body off the floor. At the top, squeeze your chest, shoulders and triceps hard for a count before slowly lowering back to the start. Don’t allow your body to rest on the floor; instead, when you’re an inch or so away from the floor, pause and repeat.

Narrow push up (regression)*

Superset 2 push 2

grasp a barbell or dumbbells and allow it to hang in front of you at the length of your arms. Your palms should be facing your body.
Standing up straight, adjust your grip so that your hands are about in line with the thighs. Shoulder-width apart (no closer) is recommended for wrist and shoulder safety.2﻿
Breathe in and brace the abdominals, keep the back straight, chest up, and eyes focused forward.
Lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body. Breathe out during the effort. Your arms should go no higher than parallel with the shoulders. Slightly less is OK.
Pause at the top of the lift.
Return the barbell back to the starting position, breathing in as you lower it. 
Repeat the move for your defined number of repetitions.

Upright rows

Start off sitting up straight at the end of a flat bench with your feet shoulder width apart

2.) Slowly elevate both of your arms up towards the ceiling, squeezing your shoulder and hold for a count.

3.) Return back to the starting position.

4.) Repeat for as many reps and sets as desired.

Seated front raise

Superset 3 push2

W4/D3 2.0 Push Day

Jaime

Adria

Shulie

W1/D1 2.0 Leg - quads & Glutes

Good pull day!!! Feeling the difference in my strength. Steadily increasing weights!!!

Chanel

W1/D2 2.0 Pull Day

Sarah

Stephanie Orozco

W1/D3 2.0 Push Day

I didn’t think I would make it after the first set, but I pushed through! Definitely kicked my butt.

W4/D3 2.0 Push Day

Community

More workouts from Janet Calderon