Name: Playbook - Legal Weight - W5/D1 Push Day
Uploaded: 2024-04-27T01:18:41.171Z
Duration: 90 min
Description: W5/D1 Push Day

Michelle

Denise

Grab onto the cables, keep core tight, as you pull cables in front of your body, squeeze your pecs. As you release the cables, bring chest forward for a greater stretch.

Cable Flys

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

Push Ups

Flip against the wall, pushing hands into the ground.

Handstand Hold

Circuit 1

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

Keep elbows tucked as you descend then push all the way up, locking out.

Assisted Dips

Get into a plank position, feet onto the stability ball. Raise hips all the way up to the ceiling then back down into a plank

Stability Ball Pike

Circuit 2

Grip BB shoulder width apart or slightly wider. 
With the barbell overhead and arms extended
Lower weight down to your chest and press back up overhead.
Keep core tight, pelvis tucked. Do not hyper extend your spine

Barbell military press

Lay prone onto a bench. Squeeze pad with your adductors. Extend elbows back, squeezing your triceps at full extension.

Prone Tricep Kickbacks

Hold dumbbells & raise them up to shoulder height. Palm down. Try not to swing or use momentum.

Dumbbell Front Raise

Circuit 3

Bring DB down to the ground, explode up extending arm all the way up

Single Arm Dumbbell Snatch

Grab a med ball & stand about 2-3 feet away from the wall. Squat all the way down & as you stand up, throw the med ball as high as you can up and against the wall.

Wall Balls

Drop down into a plank, slowly walk top the wall, one step at a time. Try to get your nose to the wall

Wall Walks

Circuit 4

W5/D1 Push Day

Mariana

Coua

Melisa

W1/D1 Upper Body Cycle 1 Push Day

Even 2 rounds through (no rest) on a tight time schedule kicked my ass.

Ange

Ashleigh

Bella

W1/D2 Upper Body Cycle 1 Pull Day

Jenni

This one is killer , that ending 🔥☠️

Sherry

Torture so good, I can’t wait to be back at tomorrow 💪🏼 😅

W1/D3 Upper Body Cycle 1 Push/Pull Day

Rebekah

Joyce

Jayson

W2/D1 Upper Body Cycle 1 Push Day

Rose Obregon

Shaden

Jennifer

W2/D2 Upper Body Cycle 1 Pull Day

Each time I have done this workout it is still a wow..Veryve

Karen

W2/D3 Upper Body Cycle 1 Push/Pull Day

Arms feel like jello, but getting stronger

W3/D1 Upper Body Cycle 1 Push Day

Felt like crying after my workout☺️ the burn was realllllllll!

Claudia

W3/D2 Upper Body Cycle 1 Pull Day

W3/D3 Upper Body Cycle 1 Push/Pull Day

W4/D1 Upper Body Cycle 1 Push Day

W4/D2 Upper Body Cycle 1 Pull Day

I enjoy your workouts. They always challenge me.

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I love all program but upper body has always been my favorite

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