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Let's get strong!

Push & Pull Day

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Warm Up

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles1x8-12 each
Elastics - Back Flies in 5 Angles1x8-12 each
Elastics - Outward External Rotations2x8 each side alternating
Elastics - Internal Rotations2x8 each side alternating
Elastics - Upward External Rotations2x8 each side alternating
Cross Pull Elastic Shoulder Rehab2x8 each side alternating
Mobility Back Row2x8 each side

Pull Work

DemoExerciseReps/SetsHow to/Cues
Scapular Pull Ups2x5
Band Assisted Chin Ups2x max - 2
Angled Bar Back Row2x12
Bent Over Back Flies with Elastic2x12
Elastic Biceps Curls2x12

Push Work

DemoExerciseReps/SetsHow to/Cues
Push Ups2x max - 2Keep your core engaged and body straight. Do not arch your back. Do not pike at the hips. Touch the chest to the floor in each rep!
Downward Dog HSPU2x5The path of your movement is essential. Lower down in a diagonal line and push back up on exactly the same diagonal line. Do not create a triangle by first pushing up and then back.
Bench Dips with Elevated Feet2x max - 2Keep your elbows in and core engaged.
Tiny Ring Chest Flies on Knees2x4

Leg Work

DemoExerciseReps/SetsHow to/Cues
Air Squat2x15
1 Legged Deadlifts2x8 each side
Lunges2x10 each side

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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