Name: Playbook - Sami Bossert - W3/D2 PUSH DAY
Uploaded: 2024-01-17T04:51:15.463Z
Duration: 45 min
Description: W3/D2 PUSH DAY

Susana

Alexandra

Nice burner! I would have loved an alternative to the pike push-up as that move sometimes pinches my shoulders.

Eileen

Jennifer

Hadis

I couldn’t do the pike plank walk out push up so I did girl push ups lol but overall a great workout

Jeanette

Darby Kanter

I almost broke my face attempting those tricep push ups at the end 🤣

Megan

Stacie

Shoulders are so burnt out after the first triset I can only do a few pike pushups at the end 😮‍💨

Alainah

Sarah Lucero

Kate

Shoulders are on fire! Awesome push day!!

Amanda

Wow great upper body workout! My shoulders are screaming lol

Ciera

Amanda Palmiotto

Perfect if you’re looking for a quick upper body burn. 💪🏼

Jaclyn

Whooo that one was good for the shoulders! 💪🏽

Angela

STEPMILL (OR CHOICE OF CARDIO)

SEATED PRESS X ALTERNATING PRESS
SEATED OVERHEAD TRICEP EXTENSION

INCLINED SHOULDER PRESS
INCLINE BENCH HAMMER HALF CIRCLE PRESS

WEIGHTED CHEST FLY CROSSOVERS
WEIGHTED TRICEP DIPS
BENT OVER FLY - MODIFICATION 

PIKE PLANK WALK OUT TRICEP PUSH UP 

ARM CIRCLES
SINGLE ARM CHEST STRETCH
TRICEP STRETCH

- Max heart rate of 50-65% of Max heart rate

- Cardio of choice, Cycle , walk, elliptical, .....

Cardio Option

- Seated on bench, bend elbows at a 90 degree angle with palms facing out 
- Press both weights overhead and back down 
- Lift one arm back into overhead press and then the other 
- Keep spine long and core engaged throughout

Seated press x alternating press (last set drop set)

- In a seated position hold dumbbell in both hands
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbell up

Seated Overhead Tricep Extension

Single Arm Elevated Push Up

Triset

• Perform a shoulder press on an incline bench, you’ll lean back and rest your upper back on a bench
• A slightly arch in your back is normal, just keep your core steady, feet wide apart

Inclined Shoulder Press

** This will require a lighter weight to use!! ** 

• on an incline bench, start with straight arms up over head with dumbbells in hands - thumbs facing each other 
• keep upper back on bench and slightly pinch shoulders back 
• Keeping neck relaxed and elbows slightly bent, lower hands and dumbbells down halfway and then raise back up over head 

** aim for 5-10lbs for this move **

Incline Bench Hammer Half Circle Press

Shoulder superset

• Lie flat on a bench or the floor with light dumbbells in hands 
• With a slight bend to your elbows lower the dumbbells out and down to your sides, feeling a stretch in your chest and biceps 
• Slowly lower up and crisscross dumbbells right above your chest

Weighted Chest Fly Crossovers

- 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
- Add weight to lap - for reference, I have a 25lb plate on my lap

Weighted Tricep Dips

- Rest forehead on bench to help keep spine in neutral 
- Lift both arms, with elbows slightly bent, towards the ceilinig 
- Squeeze in between the shoulder blades to activate upper back

Bent over fly - modification

- Place feet on an elevated surface (bench or couch if at home)
- Keep knees bent with butt up in the air, hands wider than shoulder width
- Bent at your elbows and lower your head to the ground, elbows bending outward
- Straighten your elbows back out and then slowly walk yourself out to a plank position - feet still on elevated surface
- Hands should now be directly under your shoulders, slowly lower your upper body down to the floor by bending your elbows close to your body (performing a tricep push up)

Pike Plank Walk Out Tricep Push-up

- Keep spine in neutral and circle arms 
- Keep shoulders pressed down as you move arms in circles - about the size of a watermelon

Arm circles

- From a forearm quadruped position, place ball at your side 
- Place hand closest to ball on top of ball with palm facing down 
- Stretch and breathe into your pec

Single arm chest stretch (stability ball)

- Reach your arm up and behind your head
- Gently pull the arm down with the opposite arm, stretching your tricep
- Repeat on the opposite side

Tricep stretch (20 sec. each side)

Cool down & Stretch

W3/D2 PUSH DAY

I can't waittttt!!!! I've been wanting a new challenge and this has come at the best time!

W1/D1 1. Welcome to the Sweat It Out Challenge ‘24

W1/D1 2. What exactly does the SIO Challenge entail?

W1/D1 3. Can I sign up for the Facebook Group?

Wooo wooo!! I'll take my photos tomorrow!

W1/D1 4. How BEST to take photos?

W1/D1 5. How to take measurements?

Jordan

Woo! First workout 🏋️‍♀️ of yours🥵

Linda rLewis

Carlie

W1/D1 GLUTES & CORE

W1/D2 PUSH DAY

It's been a long time!!!! I'm always so glad to come back here and workout with you Sami 🔥🔥🔥🔥 Always sweating like never whatever the training 💪🏽😁 Love it !!!!

Sarah

W1/D3 LOWER BODY

Priscilla Velazquez

W1/D4 PULL DAY

I needed it !!!! Thanks for this amazing workout 🔥🔥🔥
It allowed me to shake off all the bad energy and mood that was in my mind 👍🏽

I suck at jump rope 🤣 great workout to get your HR up and going!

W1/D5 BONUS DAY

Amazing workout 🔥🔥🔥 I am drenched in sweat 🥵💦💦💦 Love it !🔥👍🏽

W2/D1 GLUTES & CORE

Paula

W2/D2 PUSH DAY

W2/D3 LOWER BODY

Chelsea

W2/D4 PULL DAY

W2/D5 BONUS DAY

Love band work! One of the best glute days I have ever had 🥰

W3/D1 GLUTES & CORE

W3/D3 LOWER BODY

Running a bit behind on the weeks but loving the workouts! Felt super strong and push boundaries.

W3/D4 PULL DAY

Christina

Loved this new full body circuit! Great quick workout!

I love these timed workouts because you can really cater to YOUR abilities/challenge level. I wasn’t able to get there with this one though and feel about 75%. Still a nice change from the weight lifting days 🙂

W3/D5 BONUS DAY

Killer, loved it!! That Bulgarian tri was amazing

W4/D1 GLUTES & CORE

Did a two-a-day and this was just what I needed!

W4/D2 PUSH DAY

W4/D3 LOWER BODY

W4/D4 PULL DAY

Morgan

The endurance & cardio workout I didn't know I needed, loved it! 💪💪

VICTORIA

Love how these full body days pack so much into 20-30 minutes. Such great workouts!

W4/D5 BONUS DAY

W5/D1 GLUTES & CORE

Feeling a bit weak due to my period but still showed up!

This one is killer for shoulders and triceps. I am LOVING the definition I’m seeing in my arms after week 5!!

W5/D2 PUSH DAY

Running a bit behind but the amount of self confidence I’ve gotten on this challenge in the workout is crazy!

That was a rough one after being sick 😮‍💨

W5/D3 LOWER BODY

Michelle VanHoose

W5/D4 PULL DAY

Hard but great work out!! Total full body burn!!

Love how quick and sweaty these workouts are

Wow! Honestly didn't think it was gonna be so tough at first glance 😅 I did weighted moves, not bodyweight, and man... I'm dead!

W5/D5 BONUS DAY

Feeling it all around from the ribs to the booty shelf!!! 🔥

Sherry

W6/D1 GLUTES & CORE

Love love love the shoulder Tricep burn 🔥 l

W6/D2 PUSH DAY

W6/D3 LOWER BODY

W6/D4 PULL DAY

I love ending my week with the bonus. It gets a quick burn that is the best!!🥵

Rebecca

W6/D5 BONUS DAY

Awesome workout!! Saving this one for sure!!!🔥

W7/D1 GLUTES & CORE

I Can officially say the gym has become therapy. Not where I want to be yet… but the progress is crazy! I even got a tiny tiny bit of an an shadow. 

10* years with you Sami and this is the most confident I’ve been! Thank you as always!

W7/D2 PUSH DAY

W7/D3 LOWER BODY

W7/D4 PULL DAY

W7/D5 BONUS DAY

W8/D1 GLUTES & CORE

Getting stronger and way mor comfortable in the weight room! 💪🏼

W8/D2 PUSH DAY

I usually avoid front squats and lunges with a barbell but I did it today! 💪🏼

W3/D2 PUSH DAY

Community

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