Name: Playbook - KICK IT With Kay - W2/D2 WEEK 2 DAY 2: PUSH DAY!
Uploaded: 2024-01-01T12:36:37.167Z
Duration: 59 min
Description: W2/D2 WEEK 2 DAY 2: PUSH DAY!

My shoulders have a love hate relationship with this workout 😆

Jenna

This workout left me feeling super strong and refreshed!

Monica

rylie grace

Kelli Johnson

A great workout to start the week with!! 🥳

Emma Mathews

Hitting lots of shoulders and triceps today! With one chest exercise.

Complete 15 face pulls right into 15 tricep rope pushdowns

-target here is rear delts (little dimple on the back of your shoulders!)
- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

Seated face pull

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Superset 1

First 3 sets increase weight each set! Last set is a double DROPSET! Start with your heaviest weight for 6 reps right into dropping 10 lbs for 8 reps right into dropping 10 lbs for 10 reps. 

- With your back supported, hold the handles with your elbows bent to 90 degrees 
-keep wrists in line with hands do NOT “break” your wrists keep them firm 
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

Complete each exercise back to back then rest! Repeat entire circuit 2 more times.

*complete 12-15 each arm! Pick a weight where last few reps are difficult to complete! 


Form
-stand with tummy tight and keep back from arching 
-Start with you arms at 90 degrees and other hand on your hip 
- Press the dumbbells straight up
- Lower with a slow controlled motion elbow slightly in your peripheral

Dumbbell standing shoulder press (iso)

- Hold a bar 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

Cable standing EZ-bar upright row

Superset 2:

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level (in line with nipples)
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

EACH SET IS A DROP SET! 
-10 reps heavier partial reps (it’s ok if your arms don’t make it to shoulder height just feel tension in the shoulders)
-15 reps 10 lbs lighter full reps 

FORM
- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise dropsets

-assisted dip Machine optional (I used it!)
- 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

Assisted Weighted dips

W2/D2 WEEK 2 DAY 2: PUSH DAY!

Fire!! Loving this summer workout program! 💕🔥💪🌴

Jamie

Emily Williams

Ab circuit! (Do twice this week!)

Bodyweight only abs

Shredded core circuit

Loved adding this at the end of my back workout. It was quick but a killer burn!

Kate

Tight Abs!

WEEK 2 CORE

WEEK 3 ABSKISSS

WEEK 4 CORE CIRCUIT

I wanted to stop after the first set of burpees😂

Emmie

Kayla

Duygu

W1/D1 WEEK 1 DAY 1: HIIT DAY

Literally could barely finish. Towards the end my arms were complete jello

Nicole Schumacher

W1/D2 WEEK 1 DAY 2: UPPER

Megan

Annie

W1/D3 WEEK 1 DAY 3: Booty focused leg day

I’m so bad at putting these in when I work out lol

Rest day but trying to keep my heart beat up some. Slow slow jog and slow slow walk intervals for 35 minutes

W1/D4 WEEK 1 DAY 4: REST DAY

This one made me feel so strong !! I love back days

Anna

W1/D5 WEEK 1 DAY 5: BACK DAY

That KILLED ME! I went to pretty much failure on every set and when I tell you I can’t walk….

Desi

Had to PUSH myself through but I made it. That felt so good🔥

Abby

W1/D6 WEEK 1 DAY 6: LOWER BODY

Used this rest day to walk outside and call some friends- highly recommend!

Madie

W1/D7 WEEK 1 DAY 7: REST DAY

Whooped my tail in the best way 😮‍💨💪🏼

I think I almost died! Hard but soo good!!

Whitney Yeauger

W2/D1 WEEK 2 DAY 1: HIIT 😅

Great workout! I’m gonna be sore in places I didn’t even know existed tomorrow! 😅🤩

W2/D3 WEEK 2 DAY 3: LEG DAY

W2/D4 REST DAY

Feeling an extreme bicep pump after this one 💪🏻🔥

Loved all the exercises! Great workout 🏋🏽‍♀️

W2/D5 WEEK 2 DAY 5: PULL DAY

Kayla you’re killing me! I haven’t had that good of a leg workout in a long time!!! My legs are exploding !🥵

Brittney

I’m gonna sleep good tonight… 👊🏼❗️💯

W2/D6 WEEK 2 DAY 6: LEGGIES!!

Idk why today was a tough one but this killed me lol. Trying to get more cardio in

W2/D7 REST DAY

Wanted to give up and pushed thru. Good workout 💪🏼

W3/D1 SWEATY FULL BODY

Arms on fire 🔥 hurst so good! Ready to tackle my day now! 💪

My arms my fall off… but it’s all good! Such a good workout!!

W3/D2 PUSH DAY :)

W3/D3 LEGS 🦵

W3/D4 REST DAY

Leg day has always been my fave… until I started summer shred! 🔥 challenging my upper body an feeling myself get stronger is so damn empowering! Just what I needed!! 💃🏻🌺🌴👙

Feeling hyped 👊🏼 never skip upper body dayyyy! 🤪

W3/D5 BACK & BICEPS

Those 15-15-15-30’s 🥴😮‍💨 killer!!

W3/D6 LOWER BOD

W3/D7 REST DAY

W4/D1 MONDAY HIIT

holy those prison push-ups were killer !!

Whew!! My arms are exhausted! I love it 🥰

W4/D2 PUSH DAY!

I’m gonna be feeling this one tomorrow !!

Hannah

W4/D3 LOWER 🍑

W4/D4 REST DAY

Such a good one today!! Got my biceps poppin off 💪

W4/D5 BACK DAY BABY

It hurts so good!!!! Endorphins on overload!!!! 🤍🤍💦💦🔥🔥🔥

W4/D6 QUAD Focused Leg Day

W4/D7 REST DAY

Today was a SWEAT FEST 🥵 I burned over 500 Calories!

HIIT days are always the worst in the best ways!! Great workout 💪🏼

W5/D1 HIGH INTENSITY INTERVAL TRAINING

W5/D2 Chest shoulders triceps!

Ohhh emmm geee 😮‍💨
So tough, but so good 🏋🏿‍♀️

Kicked my tail & loved every second of it!!

W5/D3 LEG DAY!

W5/D4 REST DAY

W5/D5 BACK & BICEPS 💪🏼

Great workout after being sick for a week!!

W5/D6 LEG DAY BEST DAY

W5/D7 REST DAY

Whew!! A rough one but i loved it!!! 🥰

The burpee supersets always get me🥵 great workout!!

W6/D1 FULL BODY SWEAT: HIGH INTENSITY

W6/D2 PUSH DAY

That last one 😅 my legs are jello 🙌🏼

The leg extension burnout at the end😅😅👌🏽

W6/D3 Leggggs!

W6/D4 REST DAY

Arms are feeling good after this one!! 🤩

W2/D2 WEEK 2 DAY 2: PUSH DAY!

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