Name: Playbook - Liz Connors - 9/10 Upper Body Push
Uploaded: 2023-10-09T19:07:14.699Z
Duration: 45 min
Description: 9/10 Upper Body Push

* These are a more advanced movement & I highly suggest starting with dumbbells/kettlebells if you’ve never done them before!

• Start with feet planted hip to shoulder width apart, holding barbell about at your shoulders, elbows by your side.
• Keep core engaged & squeeze glutes - it’ll help, I promise!
• Bend your knees a little bit & push through your feet to produce some power, letting that power travel up your body into the barbell, helping you to press it overhead.
• CONTROL on the way back down.
• 8-10 reps.

Barbell Push Press

* These are TOUGH. If you’re not here yet, do NOT worry - sub in high plank shoulder taps, 8-10 reps each side.

• Start in a high plank position with feet in front of a wall.
• Start by placing one of your feet on the wall & walking one of your hands back, slowllllyyyyy walking your feet up & your hands back with opposite foot/hand until you are in an *almost* handstand position against the wall.
• SLOWLY walk hands back our & feet back down until you return to high plank position.
• 3-6 reps

Wall Walks

SUPERSET 1

Flip Flop Front Raises & Dumbbell Hex Presses

• Start in tall kneeling position, hands holding plates (go light on these!) at your sides.
• Start with palms face down, lift arms in front of you until parallel with your shoulders.
• At the top, flip your hands so your palms are face up, & maintain that position on the way down.
• Without flipping at bottom, raise back up & flip at the top again so palms are face down for the way down.
• 1 rep = up, flip, down, up, flip, down.
• Keep core engaged & avoid swinging hips to hoist plates up.
• 4-8 reps.

Flip Flop Front Raises

• Lay with back flat on bench/ground (bench preferred - allows for full ROM).
• Start with dumbbells flat on chest, palms facing each other, & dumbbells touching - make sure they are ALWAYS touching throughout the movement.
• Quickly press dumbbells straight up, squeezing dumbbells together at the top, then slowly return back to starting position.
• 8-12 reps.

Dumbbell Hex Press

SUPERSET 2

Cable Single Arm Tricep Pressdowns & Cable Scoop Flys

• Start standing tall, feet next to each other & fairly narrow, slightly hinged at hips. Cable should be set to a very high (if not highest) position, no attachment necessary.
• Grab cable pulley with hand, keep elbow glued to side, & elbow bent to begin. Extend at elbow, pressing down & back, squeezing tricep at bottom.
• Be sure NOT to use shoulder joint! Only elbow joint should be moving.
• Control on way back up - do not let cable pull you!
• 10-15 reps each side.

* If you don’t have a cable machine, you can do these with a long elastic band OR sub in dumbbell tricep kickbacks.

Cable Single Arm Tricep Pulldown

• Begin facing away from cable machine, handle attachment on both pulleys, position fairly low. Staggered stance.
• Start with hands slightly behind you, elbow at a natural soft bend but NOT actively bending during the movement.
• Bring hands together in front of you, slightly internally rotated, creating a slight “v” formation.
• Slowly bring arms back into starting position.
• 10-15 reps

* If you don’t have access to a cable machine, feel free to use dumbbells instead - I also show that in this video!

Cable Scoop Fly

SUPERSET 3

Isometric Alternating Lateral Raises + Overhead Tricep Extensions

• Begin with feet hip width apart OR kneeling tall, with both arms raised to the side, parallel with shoulders.
• Drop one arm to side (controlllled) & bring back up while holding other arm up parallel to with shoulders.
• Alternate sides each rep - if one arm is moving, other is in isometric hold.
• These SUCK. Start lighter than you think you need to.
• 1 rep = each arm dropping down & coming back up.
• 5-8 reps.

* If these are too sucky, you can do just regular alternating lateral raises.

Isometric Alternating Lateral Raises

• Start kneeling tall, seated, or standing.
• Fingers wrapped around “bell” of kb, handles resting between thumbs & first fingers. Elbows overhead, KB behind head & elbows bent.
•  Keeping elbows up & forward, extend at elbows & press kb up.
• Control on way back down - don’t just drop it back!
• 8-12 reps

* you can also use a dumbbell for these!

KB Overhead Tricep Extension

SUPERSET 4

9/10 Upper Body Push

BODYWEIGHT UPPER BODY

jill

Dana

So much harder than it looks 🥵🥵 Loved that I didn’t have to think of a workout, it was all ready for me! LOVE the videos and explanations too!

9/10 Upper Body Push

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