Name: Playbook - Libby Petrucci - W1/D4: Upper Body Push
Uploaded: 2024-01-08T19:14:34.454Z
Duration: 45 min
Description: W1/D4: Upper Body Push

Caitlin

Kara

Delaney

Libby

Upper Body (Push) - never skip this day! Here’s where we are going to get better at our push-ups, get stronger and more defined arms!

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead
- separate each movement 
- the dip is meant to assist you getting the weights up.
- this should be a heavier weight than your typical shoulder press

Dumbbell push press

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- 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

- Start in a high plank position with your hands  in the TRX handles
- control the movement down into a push-up 
- the further you stand up the easier this movement is so I suggest getting used to this movement before lowering down to the floor

TRX Pushups

Go through 4 of these exercises with limited rest. Once the superset is completed rest for a minute then go again! You want to try and go through these reps without pauses.

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- 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

Dumbbell single arm tricep extension

Triceps on Fire

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

- From elbow plank position 
- Walk your feet (tip toeing) to as close to your elbows as you can
- Reverse movement back down to strong starting plank
- Maintain a tight core throughout the movement
- continue walking back and forth until time is up

Plank tip toes

- From a high pulley grip rope held right over head 
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Core Press

W1/D4: Upper Body Push

I miss you & I was def not happy w you on this workout but did it!!

A friendly way to work myself back into a routine! Solid start to longevity and long term overall health.

Kathryn

W1/D1: Upper Body + Core

Those single leg RDL’s!!🥵 Thanks, Libby!!

Madelyn

W1/D2: lower Body lock in

Great workout! I can’t jump so I did skip a few and made a few adjustments.

Elise

W1/D3: HIIT IT

W1/D5: Lower Body and Core

Didn’t mean to hit one star 
My arms 😳
Miss you so much!

W2/D1: Upper Body + Core Day

W2/D2: Lower Body Lovin!

W2/D3: Don’t QuHIIT It

I love doing these workouts! It’s great to go yo the gym and have a routine to follow!

W2/D4: Push It

Just really trying to figure out how to do the stepper without holding on 🤪🤪 GOALS!!!!

W2/D5: Lovin’ on the Legs and Abs

Cassie

W3/D1: UPPER BODY + Core

W3/D2: Legzzz

W3/D3: INTER🤚🏼VALS and CORE

My arms felt that today and my legs are feeling it from yesterday.

W3/D4: Upper Body 💪🏼

W3/D5: Booty Gains and Abz

W4/D1: Back, Arms and Abs

Great workout! Is there a way to set the timer for the amount of time you list instead of the default 45 seconds?

Another awesome workout done and done! Thank you Libby for making it so easy to workout on my own at the gym!

W1/D4: Upper Body Push

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