Name: Playbook - Emily Samuel - W2/D2 Push
Uploaded: 2023-10-08T00:13:31.889Z
Duration: 30 min
Description: W2/D2 Push

Antonia

DAY2- PUSH DAY

4 ROUNDS
A1. Arnold Press x 12 (each side)
A2. Lateral raises alternating with isometric hold x 12
A3. Front raises x 12
A4. Low plank —> high plank x 12

3 ROUNDS
B1. DB Floor press x 12
B2. Push ups x 12
B3. DB Tricep extension x 12
B4. Plank reach outs x 12

6 ROUNDS
40 sec WORK / 20 sec REST
C1. Mountain climbers 
C2. Quadruped hip tap to shoulder tap 
C3. Dive bomber push up 
C4. Side plank

- Control weight 
- Don’t rush the transition while twisting your hands
- alternate dumbbells

DB Arnold press (alternating)

As you hold one dumbbell by your side, bring the other one up to meet it for desired reps. Then switch

Lateral raise w/ iso hold

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- pull the dumbbells apart, so you have them in a lateral position, bring them down to your sides 
- Begin again with the concentric motion of the front raise- followed by the concentric motion of the lateral raise on the way down
- Keep a slight bend at the elbow

DB front raises

Start out in a low plank, push yourself up into a high plank, then come back down and repeat

Low plank to high plank

CIRCUIT A

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor 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

Push up

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

-Stay in a low plank position
- Alt reaching arms out and tapping the ground in front 
- Keep shoulders stacked over elbows

Plank reach outs

CIRCUIT B

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

I’m quadruped position, complete a shoulder tap and then a hip tap

Shoulder tap/ hip taps

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest
- Push through your hands, chest open, thighs off the ground up to high plank
- Press your hips back into pike
- Repeating sequence for time or reps

Dive bomber push ups

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

W2/D2 Push

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