42 Day Week 6 Home Push

8/3/2019 42 Day Week 6 Home Push

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11/3/2011Print Date:

11/3/2011Workout Date:

Custom - DIVE BOMBER

1. Start with feet positioned wide and rear piked in the air (eyes looking at your feet).

2. Bend at the elbows and move the middle of the head toward an imaginary line between the hands.

3. Sweep the chin and chest, stop when the chest is lined up with the hands.

4. Reverse your direction, pushing back to the top. Attempt to push back to the top in the same

plane.

Image 1 - Start Image 2 - End

Weight / LevelReps / TimeSet Name

Set 1 12 0at

Set 2 10 0at

Set 3 10 0at

Custom - CABLE LATERAL RAISE

1. Grab a light (low resistance) cable.

2. Grab both handles, one in each hand, anchor the band under one of your feet.

3. Raise the band out the side. Attempt to get your hands shoulder high.

4. Pause, return to starting position, and repeat.



Set 1 12 0at

Set 2 12 0at

Set 3 12 0at

LEGS - LUNGES

Starting Position: - Assume a standing position with your feet slightly less than shoulder width apart.

Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: -

Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long

stride, lowering your body down and forward until your rear knee lightly touches the floor. Exhale,shifting your weight backwards, taking several small steps rearwards to return to the starting position.

To complete the Repetition, repeat, stepping out with the other leg. Repeat as required.



Set 1 30 0at

Set 2 24 0at

Set 3 24 0at

Custom - JUMP SQUAT

1. Position feet about shoulder width apart.2. Squat down - jump.

3. Land, load the legs and repeat.



Set 1 12 0at




Set 2 12 0at

Set 3 12 0at

Custom - T-PUSH UP

1. Start as if you were doing a normal push up.

2. Feet should be wide (see starting position picture.

3. Push to the top, lift an arm, and reach for the ceiling.

4. The upper body will rotate, feet remain fixed.



Set 1 12 0at

Set 2 12 0at

Set 3 12 0at

Custom - PALLOF PRESS

1. Use elastic tubing OR a cable system in a commercial gym.

2. Position the cable so it is about sternum (mid-chest) high.

3. Start with both hands on one cable, position your hands/arms so your elbows are tight to the body

and the hands are touching your chest.

4. Kees should be bent, feet about shouder width apart (or wider), upper body is erect and body is

"tight".

5. While maintaining your position/posture, push your arms out as far as you can (attempt to hit a

straight elbow.

6. Pause in the straight arm - repeat for reps.



Set 1 12 0at

Set 2 12 0at

Set 3 12 0at

Custom - TRICEPS EXTENSION

1. Grab a cable/band while positioning the elbows/upper arm tight to body.

2. Keeping the upper arm stationary, extend at the elbow until you reach a straight elbow.

3. Pause and returnImage 1 - Start Image 2 - End


Set 1 12 0at

Set 2 12 0at

Custom - SPIDERMAN WITH SLIDERS

1. Place a furniture slider under each foot and get into a pushup position.

2. While maintaining a good pushup position, draw one knee to the outside of the elbow.

3. Attempt to make contact with the elbow, pause briefly, blow the air out of the lungs, and contract

the abdominals.

4. Return kneee/foot to the starting position.

5. Alternate sides / legs.



Set 1 30 0at




Set 2 30 0at

42 Day Week 6 Home Push

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