Name: Playbook - Ridge Davis - W2/D4 PUSH
Uploaded: 2021-01-18T11:48:12.464Z
Duration: 50 min
Description: W2/D4 PUSH

Too tired today 😴think I need a second rest day

Miss Barbara

Jessica Rose

"- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. "

Flat DB Press

- Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- Keep your body straight at all times, and hold this position.
-Then transfer to your hands, then back down to starting position.

Travelling Plank

CIRCUIT 1

- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.

Standing DB Shoulder Press

"- To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
- Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
- Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
- The arms should be elevated until they are parallel to the floor.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions."

DB Reverse Fly

CIRCUIT 2

- Lying on a flat bench, with feet planted on the floor, hold two dumbbells toward the ceiling and slowly lower your arms toward the floor.
- Keeping your elbows soft, reach until your upper arm is even with your shoulder, then return to the starting position.
- Move through your shoulders and not through your elbows.

Flat DB Chest Fly

- Keep a straight line from head to toe, abs tight and knees straight.
- Gradually bring your chest to the floor, then press the floor away to return to your starting position.

Push up

CIRCUIT 3

Tricep DB Kickbacks

Standing Overhead Tricep Extension

CIRCUIT 4

- Stand with your feet shoulder width apart.
- Holding a dumbbell in one hand, between your legs, bend at the hips, keeping your knees soft and feet planted on the floor.
- Press the floor away explosively, extending through your ankles, knees and hips at the same time, bringing the dumbbell up by slightly bending your elbow, keeping it close to your body as if you were 'zipping up a sweatshirt'.
- As the dumbbell moves overhead, imagine punching the ceiling.

DB Snatch (Single Arm)

- Lie flat on the floor facing the ceiling. Extend your arms overhead, hands touching the floor.
- Squeeze your abs and lift your shoulders and legs off the floor at the same time. Try to reach your hands to your feet.
- Slowly return back to starting position.

V ups

CIRCUIT 5

W2/D4 PUSH

David

Completely got a burning workout. Definitely gets the right start to my day.

Isaiah

W1/D1 PUSH

Clarify instructions on last exercise .. maybe explain two pulls and in second after lowering raise back to stand erect, shrug.  Then give instructions on proper way to go back to starting position.  I got it by watching video but still wasn’t very clear. 

Also when doing single side exercises, example pulling dumbbell with one arm, clarify should you do three sets in one arm with 45 sec rest between then switch sides, or right, left, then 45 seconds.  I just did right left with 25 sec rest after that because by then right arm had already rested 30 seconds.

Otherwise great workout!!!

W1/D2 PULL

That last exercise is too hard on way back, give s beginner move and your video is cutting off your head or top on some exercises so I would fix that .  

Also rather than put a barbell over yourself on thrusters I used a hard bed pillow with indent kind of like those neck supports.. I put the dumbbells in center, they don’t move, the weight is right over the movement and no pain of a bar.  
I like your workouts

W1/D3 LEGS

Wished exercised changed up slightly ... feel like it’s four weeks of same thing?

W1/D4 PUSH

W1/D5 PULL

Loved my first week of the build program feeling stronger everyday 💪🏻

W1/D6 LEGS

W1/D7 REST DAY

W2/D1 PUSH

W2/D2 PULL

W2/D3 LEGS

W2/D5 PULL

Please consider working a proper lunge progression into your program.  I’ve luckily had a lot of background and able to search net for better strategy after I saw little improvement.  I really love your program but like a lot of others in playbook there is no plan for keeping beginners engaged.  I think it’s better to say for example start with stationary split lunges until you can do full extension proper form and gradually add load.  Then you could easily say to more advanced people, they can do step backs with weights etc.  i realize this can’t be personally tailored but it’s such an easy fix to keep people engaged and documenting real progress instead of ‘oh I’ll skip the lunge.  Also, I could not step on in my little kitchen step stool.  I placed it in the doorway using bare touching the walls with outside of my arms just for balance and  a bit if assistance.  After doing that week 1 I can now do three sets of 12 without weights!  I’m making great strides in strength but I am struggling still with step back lunges so I’m just researching other ways.

W2/D6 LEGS

W2/D7 REST DAY

W3/D1 PUSH

W3/D2 PULL

W3/D3 LEGS

W3/D4 PUSH

W3/D5 PULL

W3/D6 LEGS

W3/D7 REST DAY

I don’t deal with social media anymore .. otherwise I’d share.  You really have the best home workout for strength and conditioning!!

W4/D1 PUSH

Wish I could display my before and after but alas I’m s private person..  this was by far the program that built the most strength for me

W2/D4 PUSH

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