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TGE PLAYBOOK
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WORKOUT OF THE DAY
THE GIVARS EFFECT
PUSH TRAINING

Warmup
Dynamic Stretch

Daily Core Activation
30s Plank
15 Crunches
10p Russian twist
10 Leg raises
REST: 45s

Circuit training 3 - 4 sets
12 normal push ups
12 wide push ups
12 narrow push ups
REST: 60s

FINISHER: Tabata 2 sets
DB chest press
Tricep dips
DB skull crushers
DB overhead press
REST: 90s

Band face pulls 2 sets of 50
LIMIT: 6m

Cooldown

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CHEST PRESS
Play

Main muscles: Pectoralis muscles
Main movement: Horizontal Push

Exercise Cues:
1. Lie down on the floor with both feet flat on the ground
2. Holding both dumbbells, arch your upper back, chest out, engage your core.
3. With your arms on a 45 degree angle, press the dumbbells going the center while activating your chest muscles.

Breathing pattern:
Inhale: Arms going down
Exhale: Arms pressing up
PUSH UP
Play

Main muscles: Pectoralis muscles
Main movement: Horizontal push

Exercise Cues:
1. Go to high plank position with your hands underneath your shoulders.
2. Hands should be slightly outside the shoulders making a 45 degree angle with your armpits.
3. Bend your elbows going to the side and go down with your chest first. Engage core and back should be rigid.
4. Press against the floor to go up. Take 2 seconds to g down, then 1 second to go up.

Breathing pattern:
Inhale: Going down
Exhale: Pushing up
CHEST FLYES
Play

Main muscles: Pectoralis muscles
Main movement: Arm adduction

Exercise Cues:
1. Lie down on the floor with both feet flat on the ground
2. Holding both dumbbells, arch your upper back, chest out, engage your core.
3. With your arms slightly bent, press the dumbbells against each to the center then slowly go back down.

Breathing pattern:
Inhale: Arms going to the side
Exhale: Arms going to the center.
WIDE PUSH UPS
Play

Main muscles: Pectoralis muscles
Main movement: Horizontal push

Exercise Cues:
1. Go to high plank position with your hands underneath your shoulders.
2. Hands should be far away from each other (1 hand size apart from normal push ups).
3. Bend your elbows going to the side and go down with your chest first. Engage core and back should be rigid.
4. Press against the floor to go up. Take 2 seconds to g down, then 1 second to go up.

Breathing pattern:
Inhale: Going down
Exhale: Pushing up
NARROW PUSH UPS
Play

Main muscles: Triceps
Main movement: Horizontal push

Exercise Cues:
1. Go to high plank position with your hands underneath your shoulders.
2. Hands should be shoulder width apart.
3. Bend your elbows going to the back and go down with your chest first. Engage core and back should be rigid.
4. Press against the floor to go up. Take 2 seconds to g down, then 1 second to go up.

Breathing pattern:
Inhale: Going down
Exhale: Pushing up
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