Name: Playbook - Libby Petrucci - Push - Upper Body
Uploaded: 2024-01-13T00:33:53.193Z
Duration: 50 min
Description: Push - Upper Body

Never skip that chest work. Balance out your posture by strengthening your push muscles. We’re working triceps, chest and some shoulders!

If you’re at home: Light and medium dumbbells will work great!

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

Upper Body Warm-Up

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees
- if you’re not able to go up and wait stick to your first set of repetition count!

incline dumbbell press

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Bend your knees and sit your glutes back toward your heels
- Press forward back to high plank position
- Repeating the sequence for time or reps

Push-up + push back

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

Hold one weight in front of you
Press shoulders down, engage core, and use your pectoral muscles along with abdominals to press the DB in each direction
- when pushing to both sides make sure your core stays square and use obliques to control the movement
- each press is a rep

3 Way Pallof Press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position
Bend knees to take resistance off

Bench dips

Circuit 1

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- 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 working arm bent at about 90 degrees 
- Extend at your elbows twisting the dumbbell until palm is facing ceiling 
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side
* 10 reps each side

Dumbbell single arm tricep extension

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Circuit 3

Rest for 15 seconds between each movement!

- Begin in a supine position-  legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach out
- going directly into a Russian twist on both sides
- Roll back down and repeat

Jack knife + Russian Twist combo

- Start in a low plank position
-  Reach one arm out at a time trying to keep hips stable
- Keeping your back flat and your core engaged

Low plank alt. Reaches

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

Ab Circuit

Push - Upper Body

I just love these workouts. I used to get so intimidated when I walked in the gym. But now I just pull up my playbook and follow along with Libby. I feel strong and healthy and have so much more confidence!

Serena

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Finished all 6 weeks and loved it! Ready to start all over!

Elise

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This was killer! I won’t be able to walk tomorrow but I know my legs are going to look great!

Push - Upper Body

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