Name: Playbook - Sarah Hryniewicz - W3/D2 Push/Pull
Uploaded: 2023-11-15T01:16:22.111Z
Duration: 60 min
Description: W3/D2 Push/Pull

Ra Ma

This workout focuses on push movements using only dumbbells.

When working with minimal equipment- you’re either going to be challenging yourself through weight or through tempo. For example- if the 20’s are getting easy for you, if you have the ability to you will be going up in weight. However- if you don’t have the weight, you’ll start to slow down the eccentric (the stretching) part of the movement as needed.

-begin in a high plank position, shoulders stacked over wrists 
-lower chest down towards the ground 
-focus on exploding through the top of the movement

Power push-up

-feet firmly planted on the ground 
-elbows 45 degree angle away from your body
-lower down with control
-power back up to starting position

Dumbbell chest press

Feet shoulder width distance apart, drive elbow back and behind, squeeze shoulder blades together at the top, control the way back down

Bent over dumbbell row

Incline chest flye

-set bench to an incline and use it to support your chest 
-palms face each other 
-drive your elbows back and behind, keeping them tight to your body 
-lower down with control

Bench supported dumbbell row

-high plank position, shoulder stacked above wrists 
-widen out your stance at the back to keep hips square with the ground 
-lower chest to the ground and power back up to top position
-drive elbow back and behind, keeping it tight to your body
-repeat on the other side

Renegade Row

W3/D2 Push/Pull

Hannah

This is exactly what I needed to kickstart my new fitness routine. Looking forward to Day 2! 

I do want to confirm that I am correct to enter the total weight  when using two dumbbells (ie when using two 20 lb dumbbells I should enter 40 lbs)?

W1/D1 Leg Day

That was tough but good. Excited to see how I progress with upper body strength

W1/D2 Push/Pull

So my arms feel like jello. But in the best way possible!

Sarah Espinosa

W1/D3 Shoulders and Arms

W2/D1 Leg Day

W2/D2 Push/Pull

W2/D3 Shoulders and Arms

W3/D1 Leg Day

W3/D3 Shoulders and Arms

W4/D1 Leg Day

Great workout, but the renegade rows KILL my hands. Any alternatives?

W3/D2 Push/Pull

Community

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