Name: Playbook - Kayla Durck - W8/D4
Uploaded: 2023-02-08T05:17:52.580Z
Duration: 35 min
Description: W8/D4

Day 4 - Push Day

- SA overhead extension 3 x 8-10/s
- Tricep kickback 3 x 8-10/s
- Pushups 3 x 8-10 
- DB floor press 3 x 8-10
- DB shoulder press 3 x 8-0
- Skull Crushers 3 x 8-10
- DB flys 3 x 8-10

- Start in a seated position, holding a single dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up
- Complete desired reps then repeat on the opposite side

8-10 reps each side

Seated DB Overhead Tricep Extension

- Hinge forward keeping a bend at your knee
- Holding dumbbell in one hand and arm bent to 90 degrees at your side
- Extend your arm, engaging your tricep
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

8-10 reps each side

DB Tricep Kickbacks

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Extend your arms, pressing yourself back up

Pushups

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

DB Floor Press

- Stand tall, holding the dumbbells just outside the shoulders 
- Press the dumbbells overhead
- Lower the dumbbells with control

DB Standing Shoulder Press

- Start with your arms extended above your shoulders, holding a weight
- Bend at the elbows lowering the weight towards the top of your head
- Fully extend your arms back up contracting your triceps

Plate Skull Crushers

- Begin lying on an incline bench with arms extended and palms facing each other, a dumbbell in each hand
- Lower the dumbbells out to the sides, opening your chest
- Bring the dumbbells back together, squeezing your chest

DB Incline Chest Flys

W8/D4

Great first workout to get back on it. Good mix of body weight and weighted exercises.

Lilly

Kelly

W1/D1

Kacie

Great arm workout! Definitely felt the burn!!

Katie

Audge

W1/D2

W1/D3

I liked how this workout was easy and challenging at the same time. Thanks Kayla :)

Maria 

This one was super challenging for me. I could only do 1/2 the reps on most of these. That’s okay though… at least I’m moving! 😁

W8/D4

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