Name: Playbook - Tay Marsh - Strength Push Emphasis
Uploaded: 2022-04-27T00:57:18.259Z
Duration: 60 min
Description: Strength Push Emphasis

Roquel Marsh

Complete the warm up on the “warmup” tab. 

Exercise 1: Barbell Floor Press
Exercise 2: Dumbbel Close Grip Hex Press
Exercise 3: Half Kneeing Bottoms Up KB Press
Exercise 4: Banded / Weighted Inverted Row
Exercise 4a: Weighted Push Ups
Exercise 5: Dumbbell Lateral Raises
Exercise 6: Half Kneeling Band Face Pull

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension

Barbell Floor Press

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbel Close Grip Hex Press

- Half kneeling with kettlebell in the opposite hand of the flexed knee
- Start with elbow bent to 90 degrees press kettlebell straight up
* Work both sides

Half Kneeing Bottoms Up KB Press

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Banded / Weighted Inverted Row

- 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

Weighted Push Ups

Superset

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

- From a half kneeling position 
- Pull the band towards your face letting your elbows flare out  
- Pause and return to the initial position
- Keep your core tight

Strength Push Emphasis

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