Name: Playbook - KICK IT With Kay - PUSH DAY 🙌🏼
Uploaded: 2024-01-01T12:36:36.734Z
Duration: 60 min
Description: PUSH DAY 🙌🏼

Emma Mathews

Killer workout. Gonna def feel it! Had to make a few adjustments due to only having certain equipment in the gym but totally worth it!

Emily Williams

Lots of shoulders, some triceps, & a littttle bit of chest! Lets get it!

DIRECTIONS:
-first set is lightweight warmup (5 lbs) for 30 nonstop reps 
-last two sets are medium weight for 15 reps 


FORM:
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

Two final dropsets! This means you do 10 reps at your max (probably 15 ish lbs here nothing crazy) and then immediately switch those out for 5 lb dbs and do 10 additional pause reps as shown in the video!

Seated laterals raise (dropset into pauses)

EACH SET: 8 reps left arm, 8 right arm, 8 both arms. 

4 x total. Increasing in weight if you can (but not too heavy that you sacrifice form)

Shoulder press sequence (machine)

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell front raise

- Pull the cable towards your face with elbows flared outward

Face pulls

SS: front raises & face pulls

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Begin with barbell overhead 
- Lower down to about nose level 
- Dip torso by bending your knees and press dumbbells back up overhead

BB push press

SS: barbell upright row into overhead press

-keep wrists neutral (don’t let them “break”
-handles should be nipple level 
- When you press back up,flex your boobs at the top! Think about squeezing sometimes between them to initiate that mind to muscle connection

Machine Chest Press

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

SS: chest press & machine dips

PUSH DAY 🙌🏼

UPPER! Push focused

SHOULDAS

PUSH DAY! Titties shoulders and tris

SHOULDERS AND TRICEPS

Arms and ittiesssss🍒

PUSH DAY: tank top shouldasss

PUSH DAY

Monica

Logan

SHOULDERS & TRICEPS

Push Day Baby!

Modified a couple exercises to use the equipment I have at home. Feeing great 💪🏻

Tayla

Perky boobies & tank top arms (chest, triceps,& shoulders)

Chest, shoulders, & triceps… oh my!

PUSH: chest, shoulders, triceps

BOOBIES, SHOULDERS & TRICEPS

PUSH DAY!!!

CHEST TRICEPS SHOULDERS

Push day: chest, tris, shouldas

Chest/triceps/shoulders

UPPER 💪🏼

Shoulders, triceps & a lil boobies 💪🏼

PUSH DAY :)

Chest, shoulders, & triceps!

Push ittttt!

PUSH!

CHEST & SHOULDERS

Push ittttttt

Boobies shoulders arms 💪🏼

PUSH DAY: chest shoulders triceps

Olivia

Push day! Shoulders chest & arms

CHEST SHOULDERS ARMS, oh my!

UPPER! (Shoulders chest arms)

PERKY BOOBIES & TANK TOP ARMS

Felt the burn 🔥🔥That last superset got me!

Kate

Upper bod!

PUSH DIZZLE: CHEST TRICEPS AND SHOULDERS

UPPER: chest shoulders arms

PUSH DAY! 💪🏼

Push day! 👌🏼

B🍒bies & shoulders!

UPPER: chest shoulders & arms

PUSH DAY BABY ⚡️💪🏼

PUSH DAY!

UPPER: chest triceps shoulders

🍒 & 💪🏼

BOULDA SHOULDAS, chest and triceps 😘💪🏼

BOULDA SHOULDAS! With some chest & tris 💪🏼

Nicole Schumacher

Whitney Yeauger

Triceps & shoulders & chest! Oh my!

Push day!

PUSH DAY 🙌🏼

Community

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