Name: Playbook - Legal Weight - W5/D3 Push/Pull
Uploaded: 2024-04-27T01:18:41.324Z
Duration: 90 min
Description: W5/D3 Push/Pull

Shaden

Assault Bike

Place DBs in a front rack position. Bend at the knees the power up pressing the DBs all the way up, locking out. Drop back down into the knee bend & repeat.

Dumbbell Push Press

Plank position, feet hip width or slightly wider. Place one hand behind your back, the other stacked under your shoulder

Single Arm Plank

Circuit 1

Rowers

Grab 2 dumbbell and get into a plank position. Feet should be hip width apart. Keep core tight as you row alternating each arm.
Try not to rock your hips back n forth.

Plank Rows

Place 2 kettlebells about 2 feet in front of you. Hinge at the hips with a slight bend at the knee. Swing KBs through your legs then power them back through using your hips. Pull KBs back (about shoulder height) then punch through & repeat.

Dual Kettlebell High Pulls

Circuit 2

Place hands on bar outside of hips. Supine (palms up) Hinge at the hips, push bar outwards then pull back towards navel. Think of bringing your elbows towards your hips so you target your lats not your traps.

Supine Barbell Bent Over Row

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

Drop down, chest to the ground. Hop up, flat on your feet, jump up in the air.

Burpees

Get into a kneeling position. Roll the wheel out as far as you can without letting your hips sink.

Ab Wheel Rollout

Circuit 3

W5/D3 Push/Pull

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

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.

W4/D3 Upper Body Cycle 1 Push/Pull Day

Michelle

Denise

W5/D1 Push Day

W5/D2 Pull Day

W6/D1 Push Day

W6/D2 Pull Day

W6/D3 Push/Pull

W7/D1 Push Day

W7/D2 Pull Day

W7/D3 Push/Pull

W8/D1 Push Day

W8/D2 Pull Day

W8/D3 Push/Pull

Evan

Elizabeth

W9/D1

W9/D2

W9/D3

W10/D1

W10/D2

W10/D3

W11/D1

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

W11/D2

W11/D3

W12/D1

W12/D2

W12/D3

W13/D1 Upper Push

W13/D2 Upper Pull

W13/D3 Push/Pull

W14/D1 Upper Push

W14/D2 Upper Pull

W14/D3 Upper Push/Pull

W15/D1 Upper Push

W15/D2 Upper Pull

W15/D3 Upper Push/Pull

W16/D1 Upper Push

W16/D2 Upper Pull

W16/D3 Upper Push/Pull

W5/D3 Push/Pull

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