Name: Playbook - Lean Beef Patty - W4/D3 Push day
Uploaded: 2023-01-03T22:05:35.647Z
Duration: 30 min
Description: W4/D3 Push day

Awesome workout program Patty! 🥵🥵🙏

Octavian Vieru

Warm up 5-10 minutes (this could be a walk or a light jog and the warm up circuit) 

Workout:
- Standard push ups 4 x 15
- Pike push ups 4 x 15
- Bodyweight tricep extensions 4 x 8-15
- Dive bomber push ups 3 x 10
- Military push ups 4 x 10

Finish it up with a cool down and some stretches!

- Shoulder rolls 60 sec (30 sec each direction)
- Standing arm circles 60 sec (30 sec each direction)
- Prone arm raises 60 sec
- Standing side to side twists 60 sec

- Standing with feet under your hips
- Maintaining your arms at your sides 
- Roll your shoulders front to back and back to front

Shoulder rolls

- Standing with your arm out to a T
- Circle your arms from front to back then from back to front

Standing arm circles

- Lying face down with arms extended overhead 
- Lift and lower your arms moving them back each time
- Once they are at your sides reverse your arm lifts moving them forward to starting position

Prone arm raises

- Standing with your arms out to a T
- Twist your body from side to side

Standing side to side twists

Upper body warm up circuit

- 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

Standard push ups

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push ups

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Bodyweight tricep extensions

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest
- Push through your hands, chest open, thighs off the ground up to high plank
- Press your hips back into pike
- Repeating sequence for time or reps

Dive bomber push ups

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Military push ups

W4/D3 Push day

Just finished my day 1 workout and I'm loving it. I can feel the burn and the video of her showing me how exactly to do it helped me allot. Definitely gonna keep doing this whole body workout.

Cheza

The Nordic reverse curls really showed me my lack of core strength 😮‍💨 looking forward to improving upon it and help with my muscle imbalance!

Glory

Cassandra

W1/D1 Legs

It was good. I am very surprised I was able to do planks for so long! My legs still ache, well the sore discomfort of success, so this was a nice active rest day. I have always been hesitant of rest days, worried I wasn’t doing enough. This really helped Patty.

Renee

cyber

The elbows to knees one was there twice so me thinking it was an accident, I didn't do it. And the plank was a killer, had to do it on my knees since I don't have enough strength to do it like it you, but that didn't stop it from hurting lol.

Tima

W1/D2 Active rest day

My mom said she is proud of me by following your program. 🙂

this is the best workout I’ve done in months, and the best workout I’ve done this year. Went to failure and stopped after the first 10 reps of the dive bomber push-ups. thank you!!! :,D <3

Audie Audette

W1/D3 Push day

I love leg day. Just love it. Maybe because my lower body is stronger than my upper, nonetheless, the crossed squats were a challenge! But I loved it! Thanks Patty 🤞

I'm sore all over lol, today and yesterday may be the most hard for me but hopefully it will be all worth it.

W1/D4 Legs

I took a few days off bc I fell into a pretty bad mental state; however, I. am. back. I am back. The last one was difficult. I had to improvise. I am not comfortable working out in my house, but I am looking forward to a gym membership Feb 3rd. Thanks Patty. You’re so strong >< Hopefully I can be too

Hard and had to modify a bit but hopefully it had the same effects as it would normally, thanks again Patty :)

W1/D5 Extras & Accessories

Feeling a bit stronger. I liked how the stretches made me feel! This was a reassuring workout for me. Thanks Patty

Haa tired as, modified a few here and there again, hopefully you got my feedback. Almost done the first week exercises and I hope I finish through to 4 weeks. Someone give me encouragement :')

W1/D6 Active rest day

W1/D7 Pull day

I definitely felt the burn but I was able to push through for the most part!!

Start of the second week, felt sick today but pushed through it, thank goodness it wasn't that bad.

Awesome! I couldn’t do last two trainings but I’m back at it and it feel good this week with this routine! Modify only one exercise this time! Lets see on push day! 😅

Daniel

W2/D1 Legs

Didn't know if the second elbows to knees was purposely there to do again or accidental so I skipped it lol

This exercise are REALLY ACTIVE REST DAY 🔥🥵

W2/D2 Active rest day

Couldn't do it all today so I'm kind of disappointed in myself, and I once again had to
 modifiy a bit, I hope you can make workouts for beginners and ones who don't have the strength to do a push up or anything, good day :)

I was able to do way more than last week! I’m so proud of myself:)

Jake

Did the push ups on angle the std in 45 and the military at -aprox 65. I DID THE PIKE ONE WUJUUU the ricep I use the bench I couldn’t do this one again and also the other complicated push ups. BUT DID MORE EXERCISES THAN LAST PUSH DAY!!! I’m happy

W2/D3 Push day

Same as last time, did les reps at some of the exercises. But feell great.

Sable

W2/D4 Legs

juan lopez

W2/D5 Extras & Accessories

W2/D6 Active rest day

I have to use resistance bands for now to get up but at least I have a goal to work towards!

Heather

I coudlnt do they pull couse a i don't have the bar so I just do the four final excersises

W2/D7 Pull day

Today has been easier than before, and last week I did skip a days workout but did it the next day along with that days exercise. Feeling really proud of myself, and the fact that I'm on my third week. My mum said it does look like I'm shredding off fat too so yay :)

I can finally do all the reps and set properly! 😁

W3/D1 Legs

It was a very good rest day, gotta wait for tomorrow workout 😤😤

Luis Ramirez

Hard, it was My first time doing planks but at the same time it was okey

W3/D2 Active rest day

W3/D3 Push day

W3/D4 Legs

W3/D5 Extras & Accessories

Did yesterdays missed exercise and just a little bit of today's exercise, didn't do alot of it though since I'm not feeling well today.

W3/D6 Active rest day

Hi, it was more ir lees dificult. Now I have a pull up bar but I can't do a pull up yet xD

W3/D7 Pull day

Skipped yesterdays exercise so I'm doing both today, just finished this one so one more to go yay :)

W4/D1 Legs

W4/D2 Active rest day

W4/D4 Legs

W4/D5 Extras & Accessories

Did todays ahd yssterdays exrrcise, didn't complete everything on todays exercises  because then I might be pushing it since I'm sick, but thank you for this opportunity Patty, it was hard but fun :)

W4/D3 Push day

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