Name: Playbook - Sophie Grace Holmes - W4/D1 Upper body push
Uploaded: 2021-01-18T11:46:52.938Z
Duration: 60 min
Description: W4/D1 Upper body push

5 x 10 of:
Bench press
Push press
Push ups  

4 x 8  of:
Arnold shoulder press
Overhead tricep extension

Finisher: 5   rounds 
10 Burpees
15 Push ups
30 Tricep dips

- Lay flat on your back with your knees bent
- Drive the dumbbells up
- Engage your chest as you go up

Chest bench press

- Hold the dumbbells right above your shoulders
- Keep your chest up and core tight
- Dip and drive the dumbbells above you

Push press

- Start in a high-plank position with your hands directly underneath your shoulders
- Come down flexing at the elbows
- Drive all the way up
- If you need to place your knees on the floor

Push up

- Hold two dumbbells with your palms facing away from you
- Drive-up until you reach full extension
- Come down in a controlled motion

Shoulder press

-Bend at the elbow
- Come all the way down
- Drive all the way up until you reach full extension
- Engage your triceps as you lift

Tricep overhead

- Place your hands on the floor in front of you
- Hop landing in a pushup position
- For option 1 bring your body all the way down to the floor
- Hop back bringing your feet close to your hands
- Jump up extending you arms over your head

Burpee

- Start in a pushup position with your hands forming a triangle 
- Bent at the elbows to come down
- Keep your back straight and core engaged
- Push through your hands extending your arms to come up

Diamond Push up

- Place your hands on the edge of an elevated surface
- Bent at the elbows to come down
- Don't let your elbows flare out
- Come down until your arm reaches 90 degrees
- Push engaging your triceps to come up

Tricep Dips

Finisher

W4/D1 Upper body push

Rebekah

W1/D1 Upper body push

I may never walk again but I feel great 😂

Grace

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First screen workout summary didn’t match second screen

W4/D1 Upper body push

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