Name: Playbook - Libby Petrucci - W4/D4: Push It to the Limit! 💪🏼
Uploaded: 2024-01-08T19:14:34.550Z
Duration: 45 min
Description: W4/D4: Push It to the Limit! 💪🏼

- 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

incline dumbbell press

- 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

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

Superset 1

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- 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

Superset 2

- 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

- 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

Superset 3

Set your stopwatch. You will perform each exercise’s given amount of reps each minute. Once you finish the reps you have the rest of the minute to rest.

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

* 5 each Arm*

Dumbbell renegade rows

- Start in a plank position with hands on top of medball
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
* 30 total * 15 each leg

Mountain climbers

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
-  Repeating on the other side
- incorporate a push-up
- hop feet under chest to a squat position 
- Count each sprawl as a rep.

High plank shoulder taps + sprawl combo

The finisher EMOM

W4/D4: Push It to the Limit! 💪🏼

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

Kara

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

Caitlin

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

Delaney

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

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!

W4/D4: Push It to the Limit! 💪🏼

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