Push Day
Hi Jay!
Don’t hesitate to contact me if you have any questions.
Remember to text me when you finish.
Have fun!
Michael
KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT
How to engage your core
Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.
Avoid rounding shoulders or curving your spine.
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
Knee bends because the hip is moving back. If you can’t make it all the way to your heel without rounding your shoulders, don’t worry about it. You can tap the inside of your shin or even inside of your knee if need be.
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Walkouts x T-Supermans
- SETS: 3
- REST BETWEEN SETS: No break
Walkouts
- REPS: 10 with 3-count hold in push up position
- NOTES:
- Start from standing position with knees and toes facing forward.
- Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged.
- Be sure to return to a full stand before going into the next rep.
T-Supermans
- REPS: 10 (up on 1-count/ down on 3-count)
- NOTES:
- Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat.
- Squeeze your shoulder blades together as arms move back behind you in the up position.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
- Control the landings as your body returns to floor.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Resistance Band Neutral Grip Pull Apart
- REPS: 15
- SETS: 1
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #03
- SUPERSET: Flat Bench Press x Triceps Dips
- SETS: 3
- REST IN BETWEEN SETS: 45 seconds
Flat Bench Press
- WEIGHT: 2- 25 LB DBs
- REPS: 10 up on 1-count/ down on 4 count
- NOTES:
- Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.)
- As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other.
- Slowly return to starting position. (This is actually the most important part of the exercise.)
Triceps Dips
- REPS: 10-12
- NOTES:
- You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip.
- Hands are right outside the thighs
- Keep your core tight and chest forward as you move up and down
- Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Resistance Band Neutral Grip Pull Apart
- REPS: 15
- SETS: 1
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #05
- SUPERSET: Jinder Flies x Behind-the-body Resistance Band Pull Apart Hold
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Jinder Flies
- WEIGHT: 2- 10 LB DBs
- REPS: 10 slow
- NOTES:
- Start with arms resting against the side of ribcage and elbows bent as you hold dumbbells in neutral position.
- From there move arms away from body until palms are parallel to the floor.
- Straighten arms from that position without allowing shoulders to ride up.
Behind-the-body Resistance Band Pull Apart Hold
- DURATION: 30 seconds
- NOTES:
- Arms should be as low to the ground as possible
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Resistance Band Neutral Grip Pull Apart
- REPS: 15
- SETS: 1
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
- SUPERSET: Push Ups x Side Plank Hold
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Push Ups
- REPS: 10-12
- NOTES:
- Your weight back toward your heels to keep lower body stable.
- If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get
- Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.)
Side Plank Hold - Left Side
- DURATION: 30 seconds per side/ 1 side at a time
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Side Plank Hold - Right Side
- DURATION: 30 seconds per side/ 1 side at a time
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Great work!
Remember to check-out with me.