Name: Playbook - Jeremy Scott - 11/14 Monday Upper Body Push Pull
Uploaded: 2022-11-25T18:11:59.128Z
Duration: 45 min
Description: 11/14 Monday Upper Body Push Pull

Bilel

Jacinto

Tough one.  Lateral bear crawl was a killer.

Mark Miller

Push Pull Upper Body straight sets style workout. Resting 60-90 seconds between sets. Quick Finisher 2 minute bear crawl with perfect posture.

- Mini Band External Rotations 2 minutes 
- Wall Slides 1 minute
- Dead Hangs (from pullup bar) 1 minute 
- Yoga Pushups 2 minutes

- Loop the mini band around both wrists
- Externally rotate outward against the resistance of the band (palms in, palms up and palms down)

Mini Band External Rotations

- Stand tall with your back leaning flat into a wall
- Press your arms into the wall, flare them out from your sides and bend your elbows, forming a W
- Maintain contact with the wall as you slide your arms vertically overhead while maintaining the bend in your elbow
- Pause
- Slide your arms back down the wall until your elbows are close to your sides
- Repeating for time or reps

Wall Slides

- Use a secure overhead bar (Use a step or bench so you can easily reach the bar with your arms, as you don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you), arms shoulder-width apart
- Move your feet off the step or bench so you’re hanging on to the bar (or just bend your knees if you are able to reach the bar)
- With your arms straight hang from the bar with your body straight and your feet off the floor
- Do not fully relax your shoulders, instead keep them active by pulling them slightly down and back

Dead Hang

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the starting position 
- Shift back into a downward dog position  
- Return to starting position

Yoga Pushups

Upper Body Mobility Prep

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and SLOWLY lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the starting position

Eccentic Pushups

- Lay back with your arms extended above your chest, dumbbells in each hand
- Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow
- Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position
- Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed

Flat Bench DB Flyes

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level, rotating the dumbbells 
- Press dumbbells back up over your chest to starting position

DB Flat Bench Press with Rotation

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Bodyweight Pullups

- Stand with feet shoulder width apart or slightly wider, with two kettlebells between your feet
- Hinge your hips back and bend your knees until you can reach the handles of both kettlebells
- Grasp the kettlebells, then row them one at a time, alternating sides
- As you row up with one side, push down into the opposite kettlebell on the floor
- Don’t allow your hips or upper body to rise up

KB Gorilla Rows

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Working back and forth for time or reps

Renegade Rows

Lateral Bear Crawls

11/14 Monday Upper Body Push Pull

37:50….what a workout…even if I’m a day late!

Todd

Amanda

26:40. Halled ass.  27.5 lbs for everything other than 35 lbs for lunges. 363 calories burned.

Sunday MetCon 4/21 50-5-5 Set

Greg Parks

Brian

Nice workout- I modified the pull-ups with bands..

Total Body Monday 4/22

Jeff Ryan

Great workout. Added mobility during the rest periods for the farmers walks.

Tuesday Farmers Day 4/23

Killer. Used 25 DBs for everything except racks where I used 35 DBs
6 rounds

Wednesday AMRAP 4/24

Wall Mobility Video 4/25 Thursday

7 rounds /110 lbs on bench, 70 on remainder + ruck

11/14 Monday Upper Body Push Pull

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