Name: Playbook - Sarah Hryniewicz - W1/D2 Push
Uploaded: 2021-10-29T06:39:41.274Z
Duration: 60 min
Description: W1/D2 Push

I hate upper body but i like the variety, i like this one although the push ups are not my strongest suit 😅

Sara

Lynne

This workout was so fun to follow! I tried things I normally wouldn’t!

Allyson Saxe

Mayra

Courtney

Sydney

Karime

I have never enjoyed a workout that much before😍 I’m obsessed!
I actually look forward to going to the gym now.

Naomi

It hurts so good! Thanks for the pump! 💪

Hunter

Maddie Schneider

Today you are focusing on your upper body by utilizing “push” movements. This means you with primarily be targeting your chest, shoulders, and triceps.

You're prioritizing your bench press today, working up to 3 heavy sets of five. As your rep count decreases, add weight.

- 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

Incline chest flye

-keeping your core engaged press the bar up towards the ceiling 
-control the way down

Barbell strict press

- Begin with palms facing each other and maintain a slight bend at the elbows  
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- 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

-diamond shape with your hands 
- Bend at the elbows and lower chest down to the ground  
- Keep your core engaged 
- Extend your arms to power back to starting position

Diamond push ups

W1/D2 Push

Okay, that felt amazing and im sweating like crazy!!

I really liked the workout, super simple and affective. I wish there was a warm up that I can follow.

W1/D1 Squat

Victoria

Woman! You killed me with this workout 😪🥵

W1/D3 Deadlifts

♥️🔥💪🏻 .. will definitely feel it tomorrow!

I feel it in my back so much, i love it!! The one thing i couldn't do is the last workout - wide grip pull ups since i workout from home.

It was good! I had covid so I just got back to the gym today.

W1/D4 Pull

Apparently i have trouble with single leg hip thrusts 🤷‍♀️ overall i am dead. Killer workout!!

This workout killed my 🍑 🔥 I loved it! Thank you 😊

Some of those I haven’t done 
So took me some time this morning. I liked pushing myself through some new movements tho!

W1/D5 Glute focus

W2/D1 Squat

I really liked this upper body workout! Felt good!

Why? Like why are alternating DB Shoulder press so much harder? 😅🤣

Anna

W2/D2 Push

So fun… yet painful😆 just wasn’t sure how many reps/sets of the single leg glute bridge.

Selene N

I loved this workout! Do you have any tips of what to do with the side lunges? I felt like I was going deep enough or working what I’m supposed to be working

W2/D3 Deadlifts

I like how i feel the workout but it's not too excessive 😊

I didn’t want to go today bc Mother Nature but I did it and I still feel like garbage but I don’t regret it

W2/D4 Pull

This is the best workout to end the week 😤

W2/D5 Glute focus

Starting week 3 over and I was able to move up in my squat weight much faster! I feel my legs getting stronger

I FINALLY HIT 135 AGAIN after I screwed up my knee

Yassss bootee on FIYAH 🔥🔥🍑🔥🔥

Aida

W3/D1 Squat

I’m gonna be honest I only did 3/4 of the workout but with the day I’ve had that’s enough

W3/D2 Push

I am loving this program! Challenging and fun, it makes me excited to go to the gym again!

W3/D3 Deadlifts

W3/D4 Pull

I love this one ... but not the bulgarian splits squats 😂

W3/D5 Glute focus

W4/D1 Squat

W4/D2 Push

W4/D3 Deadlifts

W4/D4 Pull

This was the best way to end my week and this 4 week challenge! So excited to try the other programs!

W1/D2 Push

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