Name: Playbook - Libby Petrucci - W2/D4: Push It
Uploaded: 2024-01-08T19:14:34.479Z
Duration: 48 min
Description: W2/D4: Push It

Kara

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

Elise

Delaney

Caitlin

Faith

Upper Body Push Day! 

Let’s focus on adding that weight, pushing toward goals, engaging muscles and getting stronger

- From high plank position position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- drop your needs right before chest touches ground
- Extend your arms engaging your chest as you come up

Modified push ups

- 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

Superset 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

- 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

Superset 2

Your arms are going to say thank you in about two days! These exercises are awesome for showing off how much strength our smaller muscles have!

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps
- Avoid letting your elbows stretch passed locked in position to avoid the help from your shoulders

Cable rope triceps extensions

- With the outside arm, cable across the front your body
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise (front)

Superset 3

Shoulders 😅 

Start medium with the presses, and add weight as you decrease reps. You should be struggling on those last two reps!

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Superset 4

W2/D4: Push It

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.

W1/D3: HIIT IT

W1/D4: Upper Body Push

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

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!

W2/D4: Push It

Community

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