Name: Playbook - Mathieu Young Fitness - W1/D4 Aerobic Pump
Uploaded: 2023-01-22T16:47:47.974Z
Duration: 75 min
Description: W1/D4 Aerobic Pump

Push press
Weighted dips
DB bench press
Gorilla row
Dumbell curl
Rower
DB snatch
Butterfly sit up
Burpee

EMOM 8min
- For every minute perform 2 push press
- Rest remaining time
- Increase weight each rounds

Barbell push press

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the ketllebell off the ground
- Engage your lat as you pull up 
- Keep core activated

KB gorilla row

DB Bench Press + KB Gorilla Row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Min 1 : 200/250m row
Min 2 : 20 double DB snatch
Min 3 : 15 Butterfly sit up

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

21 minutes EMOM

W1/D4 Aerobic Pump

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