Name: Playbook - Raquel Santos - WEEK 3: PUSH DAY
Uploaded: 2023-12-22T05:10:16.017Z
Duration: 70 min
Description: WEEK 3: PUSH DAY

TRISET 1️⃣ 
- Cable chest flyes - 3x15
- Push ups (10 regular into 10 Diamond) - 3x20 total
- Plank hold - 3x45s

TRISET 2️⃣
- Bridged floor press - 3x15
- Bench dips - 3x15
- Slider mountain climbers - 3x30 total

TRISET 3️⃣
- Barbell military press - 4x6-8
- Prone tricep kickbacks - 4x15
- Alternating DB front raise - 4x20 

TRISET 4️⃣ 
- Single arm KB or DB snatch - 3x10 each side 
- Med ball slams - 3x20
- Plank shoulder taps - 3x30

- Cable chest flyes - 3x15
- Push ups (10 regular into 10 Diamond) - 3x20 total
- Plank hold - 3x45s

Seated cable chest flyes

Push up

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

Modification: bodyweight plank or less time

Weighted plank

TRISET 1

- Bridged floor press - 3x15
- Bench dips - 3x15
- Slider mountain climbers - 3x30 total

Bridged DB floor press

- Place your hands on the front edge of the chair just outside your 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

Chair dips

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

TRISET 2

- Barbell military press - 4x6-8
- Prone tricep kickbacks - 4x15
- Alternating DB front raise - 4x20

Barbell (or DB) shoulder press

Prone Tricep kickbacks

Alternating dumbbell front raise

TRISET 3

- Single arm KB or DB snatch - 3x10 each side 
- Med ball slams - 3x20
- Plank shoulder taps - 3x30

Single arm snatch

Med ball slams

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

WEEK 3: PUSH DAY

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