Name: Playbook - Sarah Hryniewicz - W1/D1 Push
Uploaded: 2021-12-13T21:23:43.561Z
Duration: 60 min
Description: W1/D1 Push

Triceps are on fire but amazing workout 🙌

Sydney

Today your focus is push movements- you'll see a lot of decreasing rep counts. Make sure that you are adding weight each time the reps decrease (provided that you are meeting the previous rep count). Your goal is progressive overload- so make a mental note of what weights you are using and make sure you are taking at least 45-60 sec between sets so that you are recovered enough to continue to match your previous intensity.

- Grip the bar with preferred width(find the most comfortable grip for you)
-ensure you have 3 points of contact: shoulders, glutes, and feet
- lower the bar down to your sternum 
-as you drive the bar back up to starting position, drives through your heels and engage your lats

Flat bench press

Plant heels firmly to the ground, core stays engaged, pin shoulder blades together, tuck your elbows and lower down with control

Incline dumbbell chest press

- Feet firmly planted on the ground
- Keep core engaged and elbows slightly angled in front of you
- Drive up towards the ceiling and lower with control

DB Shoulder Press

- Keep core engaged 
- Palms face your body 
- Lead the movement with your elbows, bring them high and wide 
- Squeeze shoulder blades at the top and lower down

DB Upright Row

- Begin with elbows bent and palms facing each other 
- Extend elbows and rotate palms to be facing the ground and the bottom of the movement 
-control the way back into starting position

Cable rope triceps extensions

-hinge at the hips, soft bend at the knees 
-palms face each other with a slight bend at the elbow 
-drive the dumbbells out to the side, squeezing your shoulder blades at the top 
-control the way back down

Dumbbell rear delt flye

-high plank position, shoulders stacked above your wrists 
-widen out your stance at the back to keep your hips square with the ground 
-bring your opposite hand to opposite shoulder

Plank alternating shoulder tap

W1/D1 Push

W1/D2 Pull

W1/D3 Legs

This one was so fun but also pushed me hard! 👊

W1/D4 Push

W1/D5 Pull

10/10 could not walk out of the gym after this 🥵

With the conventional deadlift I wasn’t sure on how many to do. So I just did your standard 5x5

Hunter

W1/D6 Legs

W2/D1 Push

W2/D2 Pull

I never thought a girl is kicking my ass more then chuck norris🥵🤣

Nico

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

Dead 🥵 but rocking a killer leg pump 😵

W2/D6 Legs

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D4 Push

W3/D5 Pull

W3/D6 Legs

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Push

W4/D5 Pull

W4/D6 Legs

W5/D2 Pull

W5/D3 Legs

W5/D4 Push

W5/D5 Pull

W5/D6 Legs

W6/D1 Push

W6/D2 Pull

W6/D3 Legs

W6/D4 Push

W6/D5 Pull

W6/D6 Legs

W7/D1 Push

W7/D2 Pull

W7/D3 Legs

W7/D4 Push

W7/D5 Pull

W7/D6 Legs

W8/D1 Push

W8/D2 Pull

W8/D3 Legs

W8/D4 Push

W8/D5 Pull

W8/D6 Legs

could you add the rep amount to shoulder press😿

W1/D1 Push

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