Name: Playbook - Liz Connors - GYM UPPER BODY PUSH
Uploaded: 2023-10-09T19:07:14.684Z
Duration: 40 min
Description: GYM UPPER BODY PUSH

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!

• Set up in a half kneeling position .
• We’re always starting with our non-dominant side on unilateral movements - so make sure you’re holding the KB in your non-dominant hand, starting in a half rack position. Same side knee is down, opposite foot should be planted.
• Keep your core super tight to avoid rotation, press KB up, & SLOWLY return back to your shoulder. This one’s all about control on the way down, not letting the KB just drop to your shoulder!
• Don’t overthink the shoulder/palm rotation. Start with your palm facing the midline of your body, & most people will find their shoulder naturally externally rotates as they press up, so that their palm is facing away at the top. If it doesn’t happen, no biggie.
• Range of 8-12 reps each side.

Half Kneeling Single Arm KB Press

• Video is too short for a full voiceover, so make sure to read through this!
• This movement is best done with a wall ball that bounces back a bit. All I had available at the time was a medicine ball, which worked, but a wall ball is for sure ideal!
• This movement is all about POWER & pressing the ball into the wall as quickly & aggressively as you can (while maintaining form, of course)
• Feet about hip-shoulder width apart, firmly planted, taking an “athletic stance” with knees slightly bent.
• Keep your core tight. I cannnotttt stress this enough.
• Think heels of your hands towards each other (almost like you’re going to pass a basketball) and use them to shove the ball into the wall super quick. As soon as the ball comes back to you, shove it right back to the wall.
• Be sure you’re not using your hips to push forward!
• 10-15 reps

Wall Ball Chest Pass

SUPERSET 1

• I typically use a split stance here, but totally up to you!
• Elbow soft with a natural bend, but do NOT let it bend more or straighten out as you go through the movement.
• As always, keep your core tight.
• Initiate the lift with your elbow, lift up to shoulder height, no higher, and lower back down.
• Think CONTROL with these. So many people use their hips or shrug their shoulders to get through this movement. If you have to do that from the get go, you need to go lighter.
• 8-12 reps

Cable Single Arm Lateral Raise

• Lay flat on a bench or on the ground.
• Start with both dumbbells in air, touching each other.
• Starting with non-dominant side (always), drop DB down towards your chest, internally rotating on the way down.
• Be sure to keep DB next to your chest! Don’t drop down towards your shoulders.
• Externally rotate as you press back up.
• Repeat the same on the other side, alternating sides each rep.
• 8-12 reps each side.
* Pro tip - at the top, press your DB into the other one. It may help you feel more of a muscle contraction in your chest! 😊

Alternating Single Arm DB Presses

SUPERSET 2

• Set up on a bench (less stability) or on the floor (more stability) in a bird dog position - one leg extended out behind you, opposite hand is holding DB.
• Bring that elbow up to your side & keep it glued there - your elbow should not drop nor raise during this movement!
• Extend at the elbow, pressing the DB back, squeezing tricep at the top, and then bend to bring back to starting point.
• 10-15 reps each side.
* Modify by bringing that floating keg down.
* Pro tip: watch out for “flicking” your wrist at the top of the movement - you won’t get your full ROM if you do this! A way to avoid doing this is to squeeze the dumbbell with your hand the entire time.

Bird Dog Tricep Kickbacks

• OBVIOUSLY feel free to do these on your knees - we all know push ups suck!
• When setting up for push ups, think screw your hands into the ground, pulling your shoulder blades down, & engaging your back.
• Wrists, elbows, & shoulders all stacked. Make sure your hips aren’t sinking & dragging you down - keeping your glutes squeezed & butt tucked should help with this!
• SLOWLY lower your body as one solid unit down towards ground - sometimes it helps to think you’re trying to get your ribs to touch the ground.
• 6-10 reps.

Slow Eccentric Push Up

• Get into a bear crawl position, hands knees & feet all at least shoulder width apart, knees hovering a couple inches off the ground at about 90 degrees, back flat.
• Start with one DB directly behind one of your wrists. Grab DB with opposite hand, pull it through to the other side, tap it forward, and then set it back down on the same side.
• The goal is to not let your hips rock or lift during this!
• 8-12 reps total (not each way!)
* Modify by keeping knees on ground 😊

GYM UPPER BODY PUSH

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