Everything exercise will be held with a 2 second pause to get time under tension with our muscles. 

Warm up:
-Roll Feet Out
-Foam Roll
-Scap Push Ups x10
-Cat/Cow x5each
-Bird Dog x10each
-Dead Bug x10each
-Banded Open Book x5each
-Glute Bridges x10
-Banded Pull apart x10
-Banded Interior Shoulder x5each
-Banded Exterior Shoulder x5each

-Have a little throw to absorb before making your throw
-Make sure to activate your chest and throw the ball “through the ceiling”

MB Chest Throw

-Arms are no wider than 45 degrees (close to side)
-Hold at the bottom for 2 seconds
-Squeeze chest as you push up

Incline Dumbbell Bench Press

- 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

-Find a weight you can handle that’s not too heavy
- You want to push the cable handles down till you feel a contraction in the tricep
-Hold for 2 seconds then release

Tricep Extension

-Arms stay close to your body
-Squeeze you core and Glutes the whole time in this exercise
-Squeeze your chest as you push up

Push Ups

Triceps and Push Ups

-Weight on your side
-Lift up with your shoulders
-Activate core and glutes to stabilize yourself
-Hold at the top for 2 seconds before lowering

Dumbbell Lateral Raises

-Have a split stance
-Have your arms slightly bend
-Contract and squeeze your chest while doing the movement
-Hold for 2 seconds at the bottom of the workout

Cable Fly

2 rounds, 30-45 second break in between rounds

-Keep lower part of your back connected to the ground
-Crunch up to touch your toes

Toe Touches

-Use your core and glutes to stabilize your body so you don’t shift
-Bring your legs up to 90 degrees and back down

Leg Raises

-Crunch up and then you want to have your left hand try to reach your right heel
-Then rotate sides so right hand touches left heel

Day 2: Power Push Day Week 4