Name: Playbook - Legal Weight - Push/Pull (upper)
Uploaded: 2024-04-25T13:44:30.681Z
Duration: 75 min
Description: Push/Pull (upper)

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

Hanna

We have an upper body, push/pull workout today. We’ll be hitting Back,Shoulders,Arms & Abs. It’s a GOOD ONE 🥵 
Let’s work!

With a light resistance band, place it around your wrists. Keep elbows close to your body. Pull against the band with your wrists and keep tension throughout the whole set. Hold for 3 seconds at the bottom, then rotate your hands up, hold for 3 seconds then arms above head for 3 seconds. Repeat these 3 movements.

Shoulder Band Prep

With a skinny resistance band, pull apart the band as you bring your arms overhead, behind you and back to the front. Keep a hip hinge with a slight knee bend. Arms stay locked throughout the rotations

Shoulder Rotations

Place your hands against the wall, shoulder height or right below. Push hips back (hinge) with a slight knee bend. Keep your arm locked out against the wall. The further you push your hips back, the greater the stretch.

T-spine stretch

Tie a skinny resistance band to something stable high up to keep tension on the band. Drop down into a half kneeling position & pull your elbow towards your hip while holding onto the band. Make sure your lats are engaged

Lat warm up

Warm Up

Using a Landmine (or placing a barbell against the corner), grab a V-grip attachment. Push hips back into a hip hinge, torso almost parallel to the ground, pull elbows back (towards your hips) squeezing your lats.

Landmine rows

In a seated position, back flat against the bench, start with the DBs in front of you. Rotate them around your head & press all the way up to the ceiling.

Arnold Press

These can be done weighted or unweighted. Hold weight with arms extended OR bodyweight with arms hugging yourself tight. Chin stays tucked & round spine for low back, glute & hamstring recruitment.

Back Extensions

Circuit 1

Grab barbell, pronated (palms down), shoulder width on the bar. Raise bar to shoulder height. Don’t use momentum or your legs for assistance. Core tight & squeeze glutes as you raise the bar upwards.

Barbell Front Raise

If you don’t have this particular set up, you can use a bench. Elevate it on top of plates or blocks. Grab barbell shoulder width, pulling upwards.

Barbell Rear Delt Row

Set cable/rope high. Grab rope with thumbs externally rotated & pull towards your mouth/nose.

Face Pulls

Circuit 2

Standing with your chest supported, grab onto the widest part of the handles. Pull back & squeeze.

Standing Wide Row

Set the cable low. Grab onto the handle & take a few steps away giving you enough room to extend your arm for the row. In a side plank, on your forearm, keep hips up, try not to let yourself dip down during your set. Pull elbow back keeping your core engaged.

Side plank, single arm cable row

Place hands outside of hips onto the bar. Do 7 reps from the bottom to half way up, then 7 more reps from half way to your shoulders then 7 full reps, top to bottom.
*in this demo, to save time for the video, I just did 3 reps bottom, top and full.

Barbell 21’s

Circuit 3

Lean forward as you press down the handles contracting your triceps for each rep

Tricep push down *seated

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

Lay supine  with 2 DBs in your hands locked out. Sit all the way up, bring the DBs to you shoulders & press back up

Sit Up with a Press

Circuit 4

Push/Pull (upper)

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!

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👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Push/Pull (upper)

Community

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