Name: Playbook - Sarah Hryniewicz - W4/D2 Push/Pull
Uploaded: 2023-11-15T01:18:38.067Z
Duration: 60 min
Description: W4/D2 Push/Pull

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

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.

Decline push-up

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

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

Incline chest flye

-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

W4/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!

W4/D2 Push/Pull

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