Name: Playbook - ROSIE ELIASON WELLNESS - W6/D2 UPPER BODY - Push Focus + Core
Uploaded: 2022-10-27T18:27:17.474Z
Duration: 60 min
Description: W6/D2 UPPER BODY - Push Focus + Core

Barbell Military Press is your main lift, lots of chest and triceps and some core to cap.

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- From an flat bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Chest + Tris

- 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

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell single arm overhead tricep extension

Offset Pushups + Tri Extensions

- 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 up

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Pike Push Ups + Bear Crawls

Place shins/feet on stability ball and hands on the ground in a plank 
-send hips up so you are in a pike

Stability Ball Pikes

From knees, roll stability ball away from body until you are in a plank position 
-roll back to starting position

W6/D2 UPPER BODY - Push Focus + Core

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