Name: Playbook - Kendall Nicholson - W2/D2 UPPER BODY PUSH
Uploaded: 2022-04-29T03:40:54.605Z
Duration: 30 min
Description: W2/D2 UPPER BODY PUSH

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Start with your hands just outside the shoulders - Bend at the elbows to lower down
- Extend your arms engaging your chest as you push up
- Lifting your hips up bringing your body into a pike position
- Lift one hand and reach back to touch the opposite foot
- Repeat the sequence to the opposite side
- Repeating back and forth for time or reps

Push-up to pike reach back

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

W2/D2 UPPER BODY PUSH

Timothy

W1/D1 LOWER BODY

W1/D2 UPPER BODY PUSH

W1/D3 LOWER BODY

W1/D4 UPPER BODY PULL

Terri

W1/D5 FULL BODY

W2/D1 LOWER BODY

W2/D3 LOWER BODY

W2/D4 UPPER BODY PULL

W2/D5 FULL BODY

W3/D1 LOWER BODY

W3/D2 UPPER BODY PUSH

W3/D3 LOWER BODY

W3/D4 UPPER BODY PULL

W3/D5 FULL BODY

W4/D1 LOWER BODY

W4/D2 UPPER BODY PUSH

W4/D3 LOWER BODY

W4/D4 UPPER BODY PULL

W2/D2 UPPER BODY PUSH

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