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: Scapular Push Up x W Superman
- SETS: 3
- REST BETWEEN SETS: No break
Scapular Push Up
- REPS: 12
- NOTES:
- As your chest moves toward floor, squeeze shoulder blades.
- As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm.
- When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave.
W Superman
- REPS: 10 (up on 1-count/ down on 3-count)
- 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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Behind the Body Resistance Band Pull Apart
- REPS: 15
- SETS: 1
- NOTES:
- Arms should be as low to the ground as possible
- 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 Dip
- SETS: 3
- REST IN BETWEEN SETS: 45 seconds
Flat Bench Press
- REPS: 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: 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 #04
Behind the Body Resistance Band Pull Apart
- REPS: 15
- SETS: 1
- NOTES:
- Arms should be as low to the ground as possible
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #05
- SUPERSET: Incline Close Grip DB Press x Neutral Grip Front Raise with Chest Against Incline Bench
- SETS: 3
- REST BETWEEN SETS: 45 seconds
Incline Close Grip DB Press
- REPS: 10
- NOTES:
- Entire back side of the body should be touching the bench including shoulder blades and small of back. So abs should be drawn in and glutes squeezed.
- Arms extend straight up. Be careful not to let Shoulder start rotating as you press.
Neutral Grip Front Raise with Chest Against Incline Bench
- REPS: 10 with 2-count hold
- NOTES:
- Don’t go to far up on the raise. Your upper traps should stay down at the top part of the movement.
- Controlled movement as you return the DBs to starting position.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Behind the Body Resistance Band Pull Apart
- REPS: 15
- SETS: 1
- NOTES:
- Arms should be as low to the ground as possible
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #07
- SUPERSET: Cobra Push Ups x Plank Hold
- SETS: 3
- REST BETWEEN SETS: No break
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
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
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.