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: Dynamic Child’s Pose x Cobra Push Ups
- SETS: 3
- REST IN BETWEEN SETS: No break
Dynamic Child’s Pose
- REPS: 12 slow
- NOTES:
- Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
Cobra Push Ups
- REPS: 10
- NOTES:
- Be sure to keep core engaged through the entire exercise including on the way back
- Chest should end up in front of shoulders
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Chest Press Lying on the Floor x Jesus Sit Up
- SETS: 4
- REST IN BETWEEN SETS: No break
Chest Press Lying on the Floor
(left side)
- REPS: 10 per side/ 1 side at a time
- NOTES:
- Shoulder blades, glutes and small of the back should be on the floor the entire time.
- Elbows should be angled in toward the body not flared out.
- Be sure to keep the movement slow and controlled as you lower the weight back down to the floor.
Chest Press Lying on the Floor
(right side)
Jesus Sit Up
- REPS: 15
- SETS: 4
- REST IN BETWEEN SETS: No break
- NOTES:
- Keep your torso completely elongated; chest up shoulders back as you come up.
- Bend your knees as much as you need to but as little as possible.
AFTER LAST SET, GO DIRECTLY INTO...
PART #03
Push Ups
- REPS: 10
- SETS: 1
- NOTES:
- Your palms should be under your shoulders. Your chest under your palms.
- Keep core tight and avoid rounding shoulders.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Shoulder Press Neutral Grip x Triceps Dip
- SETS: 3
- REST IN BETWEEN SETS: No break
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.
Triceps Dip
- REPS: 15
- 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 #05
- SUPERSET: Palm-to-forearm Moving Plank x Plank Hold x Iso-Prone Cobra Hold
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
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.
Iso-Prone Cobra Hold
- DURATION: 30 seconds
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor.
4) Hold that position and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) Hold this position.
5) Remember to breathe.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Push Ups
- REPS: 10
- SETS: 1
- NOTES:
- Your palms should be under your shoulders. Your chest under your palms.
- Keep core tight and avoid rounding shoulders.
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.