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: Palm-to-forearm Plank x Plank Hold
- SETS: 2
- REST IN BETWEEN SETS: No break
Palm-to-forearm Plank
- REPS: 10
- NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders.
Plank Hold
- DURATION: 30 seconds
- NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Push Ups
- REPS: 10
- SETS: 1
- NOTES:
- Keep 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, that’s enough.
- 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.)
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: 1 minute
Flat Bench Press
- WEIGHT: 2- 25 LB DBs
- REPS: 10-12
- 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 reps
- 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, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Behind-the-Neck Triceps Extension x Neutral Grip Shoulder Press
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Behind-the-Neck Triceps Extension
- WEIGHT: 30 LB DB
- REPS: 12
- NOTES:
Neutral Grip Shoulder Press
- WEIGHT: 2- 15 LB DBs
- REPS: 10
- NOTES:
- The dumbells should be lined up in front of the shoulders.
- Avoid letting your pelvis come forward as you press up.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05 - Optional Core
- SUPERSET: Up and Over Sit Ups
- SETS: 3
- REST IN BETWEEN SETS: No break
Up and Over Sit Ups
- REPS: 12
- NOTES:
W Superman Hold
- DURATION: 30 seconds
- NOTES:
- Keep head in neutral position.
- Thighs stay down when your upper body is up.
- Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line.
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.