Name: Playbook - Sierra Flint - Push - Chest, Tris & Shoulders
Uploaded: 2023-05-23T02:04:48.001Z
Duration: 45 min
Description: Push - Chest, Tris & Shoulders

Chest press 12x3
Tricep push down 15x3

1-1-2 Shoulder press 6x3
Push-ups 15x3

Dips 15x3
Reverse band flys 15x3
Up&Outs 12x3
Banded lateral pulses 20x3

15 minute HIIT AMRAP:

10 burpees
10 thrusters
20 jump switch lunges
45 seconds high knees
45 seconds single leg agility hop

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

Keep elbows pinned to sides & make sure to fully extend the arm

Tricep push down w/tubing

Superset One

1-1-2 Shoulder press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Inhale down exhale up

Push up

Superset Two

Tricep Dip

Reverse Fly w/tubing

- Stand tall, core engaged
- Complete a delt front raise
- Immediately complete lateral raise (elbows always slightly bent)
- That completes one rep

Up & Outs

Banded Lateral Pulses

Giant Set

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Start in a lunge position. Explode up and jump switch the legs to quickly land back in a lunge position with the opposite leg forward

Jump switch lunges

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Starting on one leg, take two lateral hops in the direction of the leg that you are starting on. Push off that leg and land on the other in a half squat position. Repeat in the other direction

Push - Chest, Tris & Shoulders

More workouts from Sierra Flint