Name: Playbook - Tay Marsh - Push / Pull
Uploaded: 2022-04-27T00:57:18.227Z
Duration: 65 min
Description: Push / Pull

Complete the warm up on the “warmup” tab. 

Exercise 1: Flat Bench Press
Exercise 2: Barbell Military Press
Exercise 3: Kneeling Landmine Press
Exercise 4: Dumbbell Chest Supported Row
Exercise 5: Seated Cable Row
Exercise 6: Weighted Pull-Ups
Exercise 7: Bodyweight Dips
Exercise 8: Weighted Push Ups

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell Military Press

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position
- Complete reps and repeat on opposite side

Kneeling Landmine Press

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell Chest Supported Row

- 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 Cable Row

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted Pull-Ups

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push

Bodyweight Dips

- Start with a weighted plate on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Push / Pull

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