Name: Playbook - Liz Connors - WEEK 3: Upper Body Push
Uploaded: 2023-10-09T19:07:14.762Z
Duration: 30 min
Description: WEEK 3: Upper Body Push

jill

Barbell Bench Presses + Plyo Push Ups 😩

* There are several different ways you can set up for these, all a matter of personal preference. I bring my feet back towards my hips, dig my toes into the ground, & press my upper back into the bench. That works for me, it may or may not for you. and placement is something people play around with too. Try out different setups to find what feels best for you - just don't put crazy weight on the bar while you're figuring it out!

• Laying face up on bench, unrack bar & make sure it is above your chest - not above your shoulders!
• Slowly lower bar towards your chest, attempting to touch your chest with it.
• Push through your chest to press the bar back up into the air.

REPS: 6-10
* Modify with heavy dumbbell bench presses.

* Don't lock your elbows out completely at the top - locking out joints is 99% of the time not the best idea!
* Pro tip: if you're by yourself, don't clip the plates onto the bar. That way, if by chance you do find yourself not being able to press the bar up, you can just turn to the side & allow the plates to slide off so you can make your escape.

Barbell Bench Presses

• Place hands screwed in on bench, feet on ground about shoulder width apart. Tuck butt/keep core engaged to avoid allowing your lower back to collapse.
• Slowly lower your chest/ribs down towards the bench, ensuring your body is one solid unit - no hinging at your hips!
• At the bottom, powerfully push yourself off the bench.
• Once your hands touch the bench again, slowly lower yourself down & repeat the process.

REPS: 6-10

* Modify by not pushing yourself fully off the bench - just slow eccentric phase, quick powerful  concentric phase.

Plyo Push Ups

SUPERSET 1

Bottoms Up Presses + Lateral Raise -> Front Fly

• Start in half kneeling position.
• Hold a KB upside down by handle so bell is up towards ceiling - this SHOULD feel wobbly.
• Keep core engaged & press kb up, doing your best to not let the kb fall from its position.
• Focus on lowering in a slow & controlled manner.

REPS: 8-12

* Modify by holding KB in a half rack position rather than bottoms up.
* Definitely go lighter than you would for a regular overhead press!

Bottoms Up Press

• Start in tall kneeling position, standing, or sitting - whichever works for you. I prefer tall kneeling because it requires core engagement but also keeps my lower body from helping me out.
• Starting with arms/dbs at your side, elbow soft, lift dbs up to the side until parallel with shoulders.
• Without bringing the dbs down, bring them forward in front of you.
• Bring dbs back towards shoulders & then back to sides.

REPS: 6-10

DB Lateral Raise to Front Fly

SUPERSET 2

Bear Position Cable Tricep Kickback + Cable Crossbody Tricep Pressdown

• Set up in a bear crawl position, back flat.
• Grab cable (no attachment required) & bring elbow to side - maintain that elbow position throughout the movement.
• Holding bear position, press cable back/extend at elbow, squeezing Tricep at top. Release & bring back to starting position
• Keep core engaged to prevent swinging at/lifting of hips.

REPS: 8-12 each side

* Modify by keeping knees on ground

Bear Position Cable Tricep Kickbacks

• Stand perpendicular to cable machine, hand of outside arm holding cable (no attachment required).
• Keep elbow glued to torso throughout movement. Start with elbow bent & hand up towards opposite shoulder, crossed over your torso.
• Extend at elbow & press cable down, squeezing tricep at bottom.

REPS: 10-15 each side

Cable Crossbody Tricep Pressdowns

SUPERSET 3

WEEK 3: Upper Body Push

Liz is a menace to society with these workouts…..in a good way 😅🥴

Kayla

Liz’s workouts are always pushing me a step further, while ensuring proper form and getting the most out of a workout without spending hours in the gym.  The app really brings her one on one guidance to you virtually!  So excited to continue following along!

Morgan Walsh

WEEK 1: Knee-Dominant Lower Body

Damnnn. Great workout. The last superset nearly did me in but I was able to push through.

Steph

Leah

WEEK 1: Upper Body Push

Tara

🥵 haven’t done hip thrusts in months

Sarah

the buns are on fire 🥵🔥🔥🔥🔥🔥🔥🔥🍑🍑🍑🍑🥵🥵🥵🥵🔥🔥

Dana

WEEK 1: Hip-Dominant Lower Body

WEEK 1: Upper Body Pull

Murder on the dance floor is the perfect song for those fast feet as it feels like I am being murdered while dancing

This was spicier than I thought it would be🥵

Dripping sweat and feeling good 💪🏻
Liz’s program is amping up my workouts so I’m adding variety to my routine and pushing myself more than I ever was on my own.

WEEK 3: Upper Body Push

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