Name: Playbook - Legal Weight - W4/D2 Upper Push
Uploaded: 2024-04-27T01:18:40.265Z
Duration: 60 min
Description: W4/D2 Upper Push

Lay flat on the floor, knees bent. When you're ready to go, kick DBs up & lay down. Press Dbs up as you're descending so  that theyre already above you in a locked out position. Elbows at a 45 degree angle & bring them to the floor & press all the way up.

Dumbbell Floor Press

Place hands onto the bench, outside your hips. Drop down until your elbows are at 90 degrees & push all the way up.

Dips off Bench

In a seated position, raise arms out to you side, up to shoulder height. Thumbs internally rotated & minimal elbow flexion.

Dumbbell Lateral Raise

Circuit 1

Place kettlebell in a front rack position. Sit down onto the ground & rest back on bench. As you drive hips up, press the KB at the same time.

Single Arm Kettlebell Glute Bridge Press

In a seated position, legs flat against the ground, chest up, good posture, clean a kettlebell into a front rack position. Extend arm above head & lock out.

Kettlebell Single Arm Z-Press

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

Circuit 2

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

Push Ups

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

Supine (reverse grip or underhand grip) onto the straight bar. Keep elbows tucked by your side & extend at the elbows only