Name: Playbook - Libby Petrucci - Push Day UB
Uploaded: 2024-01-29T23:36:53.440Z
Duration: 40 min
Description: Push Day UB

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Start with your hands, elbows and shoulders in-line
- Bend at the elbows to come down - allowing your elbows to go out toward the back corners of room 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
MODIFICATION: incline push-ups!

Push Up

Superset 1

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the bar forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable overhead tricep extension - high pulley

Circuit 2

Standing straight up with chest out 
Drive knee to opposite elbow 
Meet elbow and knees together using core and driving bellybutton in

Standing Crunches

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug (stability ball)

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side
- Reps are “per side” so for ex: 70 reps = 140 total reps

Med ball russian twist

Superset 3 - core

Low-intensity steady-state (LISS) exercise! 

Walk your dog, call your mom, walk on the treadmill at steady incline (3-3.5 mph)

Push Day UB

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