Name: Playbook - Kiana Wood - push + pull
Uploaded: 2023-03-01T23:40:09.675Z
Duration: 40 min
Description: push + pull

- Begin by lying on your back on the bench with dumbbells at your chest
- Press the dumbbells up over your chest, palms toward your feet
- Return to starting position

Dumbbell chest press

- Start with 3 points of contact:
1) outside foot on the floor
2) inside knee on bench
3) inside hand on bench
- In your free hand, row DB up to your hip, squeezing elbow in, hold for 2 sec
- Lower to starting position

Dumbbell single arm row

1st set

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Start with your elbows bent, palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

2nd set

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Begin with a dumbbell in both hands, curl from:
A) Low to half way for 7 reps then curl
B) Halfway to shoulder for 7 reps then
C) Full curl for the last 7 reps
- Equals 21 reps non stop

push + pull

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