PUSH DAY
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
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Palm-to-forearm Moving Plank x Plank Hold
- SETS: 2
- REST IN BETWEEN SETS: No break
Palm-to-forearm Moving 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:
- 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.)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #03
- SUPERSET: Flat Bench Press x Triceps Dip
- SETS: 3
- REST IN BETWEEN SETS: 1 minute
Flat Bench Press
- 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 s hould 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 Dip
- 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, GO DIRECTLY INTO...
PART #04
Push Ups
- 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.)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
- SUPERSET: Behind the Neck Triceps Extension x Shoulder Press Neutral Grip
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Behind the Neck Triceps Extension
- REPS: 12
- NOTES:
- Don't let your elbows flare out as you extend your arms.
Shoulder Press Neutral Grip
- 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, GO DIRECTLY INTO...
PART #06
Push Ups
- 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.)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #07 - Optional Core
- SUPERSET: Up and Over Sit Ups x W-Superman Hold
- SETS: 3
- REST IN BETWEEN SETS: No break
Up and Over Sit Ups
- REPS: 12
- NOTES:
- You can use the momentum of your arms coming up and over to help get off the ground providing you don't round shoulders or curve back.
- You should end up in a seated position with your palms at your side. Your torso should be at maximum length.
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