Name: Playbook - Sarah Hryniewicz - W2/D2 Push
Uploaded: 2024-02-16T23:35:00.514Z
Duration: 60 min
Description: W2/D2 Push

I really liked this upper body workout! Felt good!

Sara

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

Courtney

Anna

It was awesome!! Except i had no idea how many reps i should do for the skull crushers and the move after that lol so i made it upp!! Still challenged myself. Thank you for this!!!

Aida

I never sweat on upper body days but I can tell this worked it for sure

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. 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

- 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

- 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

-keep core engaged 
-elbows go high and wide, squeeze shoulder blades at the back

Cable face pulls

- Feet firmly placed on the ground 
- Neutral grip, hinge at the elbows
- Lower weights down towards your shoulder and drive back up

DB Skull Crusher

W2/D2 Push

Lizbeth

Heather

W1/D1 Squat

Adamaris 

pakamon

MaLin

W1/D2 Push

Perfect as usual! 😍 waddling out the gym now lol

W1/D3 Deadlifts

Currently deployed and this has been the perfect program for what we have in the gyms, love it! 🫶🏻

Willow

Good! Skipped 2 bc of time but great workout. Did you workout at forge in Crystal lake? The background in one of your videos looks like it!

Louisa

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

Victoria

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 😊

Mayra

W1/D5 Glute focus

W2/D1 Squat

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

Allyson Saxe

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 🔥🔥🍑🔥🔥

W3/D1 Squat

Hunter

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

I’ve done this entire program. Never skipped a day or a rep. Amazing! Even my husband says my butts looking good and after having 2 babies… I’ll take it!

Corynn

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!

W2/D2 Push

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