Name: Playbook - Nick Walker - Push It Push It 👊🏻
Uploaded: 2021-12-17T02:02:19.878Z
Duration: 65 min
Description: Push It Push It 👊🏻

Michael

Bill

Man, I love the energy I get from your workouts. Thanks brother 💪🏼💪🏼☀️☀️!

Duke

Starting today off a little different — we are going to start off with high intensity to target the heart rate and get our body into an anabolic state (muscle building, fat burning) from the jump. Breathe through it! 🔥 We will then jump right into some strength/hypertrophy work for the push muscle groups. 

⬇️⬇️⬇️

Heart Rate Blast
1a. Lateral Raises x2 to Front Raises x2 — 2 x 10 each
1b. Push Ups — 2 x 25
1c. Reverse Lunges — 2 x 20
1d. Yoga Ball Reverse Crunch — 2 x 20

2. Single Leg Press — 4 x 10 each

3. Alternating Fly to Double — 2 x 10 total (left, right, both x2 = 1 full rep) 
***go light 

Chest/Tri
4a. Incline DB Bench — 4 x 12
4b. Single Arm Extension — 4 x 15 each

Shoulders/Tri 
5a. Alternating Arnold Press — 4 x 12 each
5b. Overhead DB Extension — 4 x 15

Tricep Finisher
6a. Dips — 2 x failure
6b. Underhand Grip Extension — 2 x 20

Heart Rate Blast
1a. Lateral Raises x2 to Front Raises x2 — 2 x 10 each
1b. Push Ups — 2 x 25
1c. Reverse Lunges — 2 x 20
1d. Yoga Ball Reverse Crunch — 2 x 20

- Lead with elbows
- Perform 2 lateral raises 
- Perform 2 front raises 
- That equals one rep

Lateral Raise x2 to Front Raise x2

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Up

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse Lunge

- High plank
- Toes on ball
-  Crunch knees in

Yoga Ball Reverse Crunch

Heart Rate Blast

- Place foot on leg press
- Angle toe slightly inward
- Push through heel 
- Focus on quad

Single Leg Press

- Watch video
- Slightly bent elbow
- Hold in middle
- Alternate single arm flies
- Perform 2 flies together 
- This equals 1 rep

Alternating Fly to Double

Chest/Tri
4a. Incline DB Bench — 4 x 12
4b. Single Arm Extension — 4 x 15 each

- 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

- Rope extension
- Pull through the palm 
- Keep elbow close to hip

Single Arm Tricep Extension

Chest/Tri

Shoulders/Tri 
5a. Alternating Arnold Press — 4 x 12 each
5b. Overhead DB Extension — 4 x 15

- Standing
- Start with palms facing you
- Punch overhead and rotate palm away from you 
- Alternate

Alternating Arnold Press

- 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

Shoulders/Tri

Tricep Finisher
6a. Dips — 2 x failure
6b. Underhand Grip Extension — 2 x 20

- Lean slightly forward placing more tension on your chest
- Focus on pushing through the palms

Dips

- Lean slightly forward
- Use and underhand grip to pull through pinky’s and isolate the triceps
- Keep elbows in the same spot

Underhand Grip Tricep Extension

Tricep Finisher

Push It Push It 👊🏻

Dimitrios

John Paul

It was a great workout it was my first full body looking forward for the next couple workouts tbh is week!

William

Full Body Strength / Size 🔥

Fred

Zhamoyani

Push/Pull Maintenance 👌🏼

I haven’t sweat like this from a workout in a few months. Feels so good to be back!

This was an intense, highly effective program with limited time commitment!  👏🏽👏🏽

Henry

Full Body / Dumbbell Only ⚡️

Banded Burn 🔥

Nolan

Absolutely killer! Beyond simple to follow alongside you and ensure proper form and technique!

Push It Push It 👊🏻

Community

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