Name: Playbook - Sarah Hryniewicz - W3/D2 Push
Uploaded: 2024-02-16T23:35:00.530Z
Duration: 60 min
Description: W3/D2 Push

Courtney

Hunter

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

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

Incline chest flye

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

Barbell strict press

- 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

W3/D2 Push

More fatigued than I expected.  Good well rounded leg day

Theresa

Amazing! Day 2 and I hit another pr after day 1

Heather

Good workout. I have a bad back so I think I pushed this workout a little too hard so I couldn’t complete it. I will adjust. If you have any tips let me know. Thanks.

Louisa

W1/D1 Squat

pakamon

MaLin

Baylie

W1/D2 Push

Sara

Can you put lbs instead of kgs too as an option? But Great workout !! Haha

Angeline Fehr

W1/D3 Deadlifts

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!

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

Victoria

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.

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

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

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 😤

W3/D2 Push

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