Name: Playbook - Liz Connors - W1 D2 - UPPER PUSH
Uploaded: 2024-02-29T04:39:11.214Z
Duration: 60 min
Description: W1 D2 - UPPER PUSH

Starting with some bench presses paired with some SA med ball chest passes to the floor. Then we go into some cute & fun little supersets targeting chest, shoulders, & triceps.

Bench presses @ about 70-80% 5RM followed by some SA chest passes to floor.

• Lay on bench with feet/toes planted firmly on ground.
• Place hands on bar about shoulder width apart.
• Slowly lower barbell to body, elbows slightly tucked around 45* - this will vary, but you don’t want them straight out to the side or right next to your body.
• Push through chest to press barbell back up.
• 6-8 reps.

* Can sub in heavy dumbbells

Barbell Bench Press

• Set up with feet about shoulder width or slightly wider apart.
• Hinge at hips & sit butt back/down until your torso is about parallel with the floor.
• Using a small enough ball to be able to push with only one hand, pick up slam ball & using only one hand, shove it to the floor as aggressively & quickly as possible.
• Keep core tight & engaged & try to avoid rounding your back.
• 8-10 reps each side.

* Can sub in regular chest passes (using both hands).

SA Ball Chest Pass To Floor

SUPERSET 1

Turkish Get Up 😩 + Hollow Hold Alternating DB Chest Presses

BUCKLE UP 🤠

• Lay with your back flat on the ground, in a “starfish” position. Holding a kettlebell in one hand, arm extended straight up into the air, same side leg should be bent with foot flat on the ground, a few inches from your butt & just outside your hip. Other arm & leg are extended straight, resting on the ground.
• Keep “working” shoulder packed down.
• Push through planted foot & planted elbow to prop yourself up into that elbow.
• Push from elbow onto hand, getting yourself into a seated position.
• Push through hand & planted foot to lift hips into air.
• Slide extended leg “through” & towards your butt, placing that knee & foot on the ground.
• Lift planted hand off ground to come into an open half kneeling position, with knee on ground pointed outwards.
• Swing foot of kneeling leg directly behind knee to come into a true half kneeling position.
• Push through planted foot to stand all the way up.
• Go back down the way you came 🙃
• 4-6 reps each side.

* I KNOW these are crazy. I found that watching video of these worked better for me as opposed to reading, so give that a shot.
* Keep your eye on the kettlebell the entire time up until til you are in the half kneeling position - at that point you can look forward.
* If you’re new to these, practice without a kettlebell first!
* You can modify these to a half Turkish get up - basically just following the steps up until the point of lifting your hips into the air, then going back down.

Turkish Get Up

• Lay with back flat on bench in a hollow body position. Make sure lower back is pressed to bench.
• Start with a DB in each hand, arms extended straight up above your chest, ends of DBs touching.
• Bend one elbow & drop db down towards chest, slightly internally rotating as the hand drops. Aim to get db in line with torso, elbow below bench.
• Press through chest to extend arm, externally rotating db as you press back up, pressing db into the other at the top.
• Repeat on the other side, alternating sides each rep.
• 8-12 reps each side.

* Modify by keeping knees bent at 90', placing feet flat on bench, and/or doing these on the ground instead of a bench.

Hollow Hold Alternating DB Chest Press

SUPERSET 2

Incline Bench Leaning DB Lateral Raises + Plate Front Raise -> Steering Wheel

• Set bench to 45'-ish incline. Kneel on seat of bench, wrap non-working arm around back of bench & allow your body to “lean” against it.
• Start with arm extended, db in front of legs to start.
• Initiating the lift with your elbow, keeping your arm extended, lift arm up until it is in line with your shoulders. Due to the angle you’re leaning at, this should mean above parallel to the floor.
• Control the descent, avoiding letting your arm just drop.
• 8-10 reps each side.

* Modify with regular lateral raises. Can also sub in cable machine leaning lateral raises.

Incline Bench Leaning DB Lateral Raises

• Sit on bench, feet out wide, torso slightly hinged forward. Maintain this torso position throughout the movement.
• Arms extended down towards ground, between legs to start.
• Keep core engaged & lift plate to shoulder height.
• Turn plate one way & then the other way, like a steering wheel.
• Slowly lower back down.
• 8-12 reps.

* Modify by kneeling tall.
* Be sure to not move your torso during this movement!

Seated Plate Raise + Steering Wheel

• Use straight bar attachment on cable machine.
• Grip bar with palms face up. Pull elbows to torso & hinge at hips so that your torso angle mimics the angle of the cable.
• Keeping elbows in place, simply extend your elbow, pulling the bar down & squeezing triceps at bottom.
• Control the bar on the way up - be sure not to let the cable pull you. Keep your core engaged!
• 10-15 reps

* Can sub in any form of cable or banded tricep pull/press downs.

Supinated Grip Cable Tricep Pulldowns

TRISET

Weighted Slow Eccentric Push Ups + DB Skullcrushers

• Begin in high plank position - wrists/elbows/shoulders stacked, hands screwed into ground, feet a bit outside of shoulder width apart. Be sure your lower back isn’t hollow & that your core is engaged.
• Place a weight place on your mid-back.
• Keeping your elbows about 30-45' from torso, lower chest down to ground, taking 2-3 seconds to do so.
• Powerfully push back up.
• 8-10 reps.

* Modify by doing these unweighted, on knees, at an incline - whatever push up modification works for you!

Weighted Slow Eccentric Push Ups

• Lay flat on back on bench or ground.
• Hold a db in each hand & extend arms straight up into air, but then drop them back slightly so they are more at an angle, not perfectly perpendicular to ground.
• Bend elbows, avoiding movement at the shoulder, & bring dbs towards bench/ground.
• Squeeze triceps to extend elbows & press dbs back up. I find I get more out of these if I externally rotate a bit as I extend my arms up, but do whatever works best for you!
• 8-12 reps.

* Modify by holding one db with both hands.

W1 D2 - UPPER PUSH

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