Name: Playbook - Legal Weight - Push Day
Uploaded: 2024-03-29T13:18:16.064Z
Duration: 75 min
Description: Push Day

It’s a Push Day so we will be hitting Chest, Triceps & Quads. Let’s get it💪🏽💪🏽

Lower body prep. As you take a few steps, pull knee all the way to your chest

Walking Knee Drives

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

Take a step forward, drop knee down to a 90° angle, for both legs. Knee should touch the ground

Bodyweight Walking Lunges

Warm Up

Sit onto a bench, place DBs onto your legs & when you're ready to start, kick up one leg at a time as you start to lay down onto the bench. Press the Dbs out as you lay down so that they're directly above your chest in full extension.

Dumbbell Bench Press

Hold DB close to your chest. Place feet slightly wider the hip width. Push butt back as if youre sitting in a chair. drop down to parallel & stand back up.

Dumbbell Goblet Squat

Place a resistance band around the dip bars, place knees on the band. Slowly lower to 90° and push all the way up.

Assisted Dips *resistance band

Circuit 1

Grab Landmine bar & place against chest. Feet hip width apart. Squat down keeping chest up then stand up keeping the bar close to your chest

Landmine Front Squats

Start with the DBs above your chest, elbows with a slight bend. Open up as wide as you can then drive back up. Think of squeezing your pecs with your biceps

Dumbbell Flys

Push hips back, minimal knee flexion. Keep elbows close to your body & kickback your arms locking out. Bend only at the elbow.

Bent Over Tricep Kickbacks

Circuit 2

Place feet out in front of you & dig them into the ground. Place Dbs on your legs & kick them back one at a time. Press Dbs all the way up so there above you as your back hits the back of the bench.

Dumbbell Incline Chest Press

Holding DBs by your side, step onto the box/bench with one foot, bring the other one up. Step down with the leading leg, then bring the other leg down. Try not to push off too much on the trailing leg

Dumbbell Step Ups

With one hand, grab onto the cable keeping elbow tucked by your side. Extend from the elbow only. Full extension/lock out

Single Arm Cable Tricep Extension

Circuit 3

Push Day

Shoulders & Quads

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Push Day

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