Name: Playbook - Mariana Morais - W4/D2 Push Day
Uploaded: 2022-02-05T04:52:06.594Z
Duration: 60 min
Description: W4/D2 Push Day

Wow, I was EXHAUSTED at the end😮‍💨

Stefania

All exercises will have a “push” motion, meaning you are working your muscles as they draw away from your body, not as they come in. 💪🏽

⭐️Add weight each set
- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated shoulder press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

⭐️Add weight each set
- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

⭐️Add weight each set
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

⭐️Add weight each set
- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Stairs

W4/D2 Push Day

Gillian💓

Warm Up Stretch

michelle

I enjoyed this workout! Nothing overly complicated but still effective

Perri

This is how I want to start my new year!!🔥🔥

Ilze

W1/D1 Legs

Jamie

Mackenzie

Noelle

W1/D2 Shoulders & Tris

Yaya

Emily

Samanta

W1/D3 Booty

Great workout day. I took your advice and watched a show on my phone (HULU) while I was on the treadmill for 30. And that little yoga stretch at the end was AH-MAZING! I'm ready for tomorrow's workout 💪🏿

Brittney

A lot of cardio which I don’t always do but great! Good low active rest day.

Tarsha

W1/D4 Cardio & Stretch

Loving these workouts! Just the challenge I needed to get motivated in the gym again!

W4/D2 Push Day

Community

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