Name: Playbook - Libby Petrucci - W6/D4: Chest, Tris, and Push Work
Uploaded: 2024-01-08T19:14:34.596Z
Duration: 45 min
Description: W6/D4: Chest, Tris, and Push Work

PUSH IT TO THE LIMIT

Alright y’all it is our final upper body day of the challenge! We are pushing it to the limit, working her shoulders, and our chest along with our triceps! I want you to dig deep here at some weight where you can on his exercises that you were similar with! 

I want you to leave the gym Super proud of yourself! Let’s see how far you’ve come with that FLEX baby!

- 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

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

- 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

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

incline dumbbell 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

- Form a diamond with your hands in line with your chest positioned on a box or bench 
- Keep your core tight and body straight
- perform a push-up allowing your elbows to go out, as you push up feel your pecs and triceps engage

Diamond Push-ups

- 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 PUSH

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

* 8 each direction*

Dumbbell front/lateral raise combo

- Hold the weight in both hands with your arms extended and your shoulders off the ground
- Bring one leg up and down
- Alternate with opposite leg 
- Keep core engaged

Weighted hollow body flutter kicks

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

*15 reps each side *

- 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 - Ab finisher

W6/D4: Chest, Tris, and Push Work

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!

W6/D4: Chest, Tris, and Push Work

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