Name: Playbook - Roberto Portales - W1/D2
Uploaded: 2023-03-24T00:02:33.503Z
Duration: 45 min
Description: W1/D2

Super challenging workout.  Good to push beyond limits.

Brian

Push 

- Pushups 4 x 30-50 reps
- Side-To-Side Pushups 4 x 10-20 reps
- Pike Pushups 4 x 10-20 reps 
- Incline Pushups 4 x 10-20 reps 
- Bench Dips 4 x 10-20 reps 
- Kneeling Pushups 4 x Failure

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

Push-ups

- Begin in a push up position with hands together
- Move one hand to the side and lower body towards the ground
- Press through your hands and press back up
- Bring hands center and repeat on the other side

Side to Side 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

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

Incline Push-ups

- Place your hands on the front edge of the bench just outside 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 back to starting position

Bench Dips

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

Kneeling Push-ups

W1/D2

This was a kick ass intro to the workout program. I've been going back and forth whether I look for another online workout plan, and this feels like a good fit.  Thanks.

W1/D2

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