Name: Playbook - KICK IT With Kay - Push Day Baby!
Uploaded: 2024-01-01T12:36:36.825Z
Duration: 45 min
Description: Push Day Baby!

- Shoulder width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, pressing dumbbells overhead
- Heels down until hips and legs extend

Dumbbell thruster

- Fix seat to a height that allows the handles to start right about nipple level

-feet planted firmly on the floor, head and back pushed into seat

-- Straighten elbows and press handles up using chest and squeezing at the top

- Lower handles down to the chest keeping wrists straight (do not break them!)

-elbows at a slight decline

Incline dumbbell chest press

Last set dropset after your 12 reps and go directly into double the reps (24 reps) of half the weight (ex if you were using 10 lbs dumbbells now go down to 5)



- sit on a bench and keep your core tight
-Keep a slight bend at the elbows
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

*12 reps each arm for every set 

-keep core tight and hips tucks (no arch in your back)

- Press the dumbbell up until your reach full extension 

- Lower slowly

-repeat on the desired number of reps & Repeat on the other side.

Single Arm DB Shoulder Press (Kneeling)

*10 reps EACH arm (total of 29 reps per set) 

-start with handle attachment on the cable machine (lowest notch)

-stand with your back to the cable and hold the handle in one arm
-keep core tight and grip with palm facing down

-without "yanking" or using momentum, raise your arm up to shoulder level

-slowly control your arm back to starting position

-repeat desired reps then switch arms

Cable Front Raise (single arm)

- Keeping your chest on the pad
- Pull your arms back using your rear delts by pushing  out on the handles
-think about pushing yourself through thick peanut butter
-control the negative, don't let the weight slam down between reps
-don't over extend, you should always be able to see your hands in your peripheral vision

Rear delt flies on pec dec

- Arms extended above shoulders a dumbbell in hand
- Bend at the elbow lowering the dumbbell towards your head
- Fully extend up contracting your triceps
-can do these seated, lying, or standing

DB Skull Crusher

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Tricep superset

Push Day Baby!

UPPER! Push focused

SHOULDAS

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SHOULDERS AND TRICEPS

Arms and ittiesssss🍒

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Emma Mathews

PUSH DAY

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

PUSH DAY 🙌🏼

Monica

Logan

SHOULDERS & TRICEPS

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!!!

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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 Baby!

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