Name: Playbook - Her Collective - W1 D2
Uploaded: 2023-09-06T16:00:09.753Z
Duration: 60 min
Description: W1 D2

Love benching, need to work on my push ups 😅

Ellie

- Start by lying down on the bench with your lats engaged

- keeping an arch in my back helps my lats stay engaged while driving through my heels

- Bring your elbows in slightly (when your standing pretend you are about to punch someone - that’s how your elbows should be - at an angle - not straight out) 

- Lower down until the bar touches your chest - think your sternum

- Press up

- keep your wrists stacked - no bent wrists

- if you think of BENDING THE BAR it will engage your lats and keep your wrists in place

Barbell bench press

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- notice how I set myself up and being my shoulders down away from my ears, we never want our shoulders tight
- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

- notice how I adjust my pelvis 
- if you are advanced you can do regular push-ups
- keep your elbows at an angle, not pointing straight out

Kneeling push ups

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