Name: Playbook - Madi Ditler - W1/D4 Push & Core
Uploaded: 2023-10-06T02:53:50.953Z
Duration: 60 min
Description: W1/D4 Push & Core

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Shoulder Press

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

SA Lateral Raise

- Support your chest on an incline bench, holding a dumbbell in each hand
- Raise the dumbbells forward and up to shoulder height
- Lower the dumbbells with control

Chest Supported Front Raises

- Lying at an incline, arms extended up and holding a dumbbell in each hand
- Bend at the elbows, lowering the dumbbells toward the top of your head
- Extend your arms, bringing the dumbbells back up to starting position

Incline Dumbbell Skull Crushers

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W1/D4 Push & Core

W1/D1 Glutes & Hamstrings

W1/D4 Push & Core

More workouts from Madi Ditler