Name: Playbook - ROSIE ELIASON WELLNESS - W3/D2 UPPER BODY - Push + Conditioning
Uploaded: 2022-10-27T18:27:17.392Z
Duration: 60 min
Description: W3/D2 UPPER BODY - Push + Conditioning

Today you'll be working on your barbell bench press, followed by some chest and shoulder accessory work and a fun conditioning amrap to finish off! 

Dont forget to HAVE FUN!

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

Dumbbell Chest Press to Narrow Press

Bodyweight tricep Dip

Chest + Tris

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- With one hand elevated on a medball, and the opposite hand on the floor
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms to push back up
- Complete desired reps then repeat on the opposite side

Med ball off-set push-ups

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

Sneaky Shoulders

This next series of movements will be completed AMRAP style (as many rounds as possible) 
Set a timer for 15 minutes and get through this as many times as you can in 15 minutes.

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

- Grab the dumbbell with your arm extended
-hinge slightly until you’re in hang position, Dumbell just above knees 
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell Hang Snatch

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

W3/D2 UPPER BODY - Push + Conditioning

More workouts from ROSIE ELIASON WELLNESS