Name: Playbook - Adam Swanson - W4/D2 CHEST/ABS
Uploaded: 2023-05-07T17:44:41.524Z
Duration: 60 min
Description: W4/D2 CHEST/ABS

WEEK 4 - DAY 2

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

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- Drive your heels into the floor and your hips to the ceiling forming a bridge.
- Lower the dumbbells in a controlled fashion. 
- Press up engaging your chest throughout the movement.

Decline DB Floor Press

Choose a weight that you can JUST barely get 6-8 reps with on the fly’s and use that for both exercises.

- Lower the DB’s until the backs of your arms tough the ground.
- Do not “bounce” your arms off of the ground. Everything is controlled.
- Use your chest to fly the DB’s back to the starting position, squeezing hard at the top. 
- Keep your feet planted into the ground at all times.

DB Floor Fly

- Immediately transition to these once you finish 8 Fly’s.
- Press the DB’s while holding them in a neutral position. 
- Lower the DB’s slowly until the backs of your arms lightly touch the ground.

DB Floor Hammer Press

Chest Compound! 🔥

If you need to modify:
- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Feet Elevated Push Ups

- Lay on your back, hands at your sides 
- Drive your knees in towards yourself and then extend straight up to the sky, raising your hips off the ground slightly.
- Lower them slowly back to the starting position.

Lying Leg Raises w/ Hip Up

*Reps Are PER SIDE*

- Drive the opposing elbow towards your knee as you crunch up and drive your knee towards your chest from an extended position.

Knee To Elbow Crunch

- Start with your knees to to neutralize your spine and get your flower back pressed into the ground.
- As you lower your legs out and raise your hands make sure you keep your lower back pressed into the ground. 
- The closer you’re feet are to the ground, the harder It is to hold position!

Hollow Holds

W4/D2 CHEST/ABS

Carrie Bechard

W1/D1 LEGS/CARDIO

great workout!!! great way to start the week!!👍😤💪🔥

Steven

W4/D2 CHEST/ABS

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