Name: Playbook - Alexandra Yaeger - Chest & Glutes
Uploaded: 2022-10-30T23:20:48.441Z
Duration: 45 min
Description: Chest & Glutes

Alicia

My legs are jello. push-up/chest press combo 🔥

Juanita Loftis

Debra Bailey

Omg that was such a great workout!! 💪🏽

Amber

Repeat the series of stretches for 3-5 minutes. Before your workouts, you should be doing dynamic stretches! 

Meaning do not HOLD a movement. Continue moving through the motions!

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

Hamstring Slides

Active Quad Stretch

Garland Stretch

Warm Up

Arm Circles

Front Arm Swings

Tricep Stretch

Arm Cross Over

Complete KAS first & then go directly into Hip thrusts, one set at a time.

You have 4 sets total which will look like this ➡️

Set 1: 10 KAS + 8 Hip Thrust ➡️ rest 
Set 2: 8 KAS + 10 Hip Thrust ➡️ rest

** INCREASE WEIGHT **

Set 3: 6 KAS + 8 Hip Thrust ➡️ rest
Set 4: 8 KAS + 6 Hip Thrust ➡️ rest

Your first set is your warmup set: use a light weight for YOU. Be sure to SLOW down your movement & focus on the mind muscle connection! 

Your next 3 sets are your working sets: this weight should be challenging enough to push you but you NEED TO MAINTAIN FORM.

If your form is breaking, lower the weight.

Smith Machine KAS

Smith Machine Hip Thrust

Superset

Diagonal Kick Backs

Dumbbell Chest Press

Get into a high plank position. Place your hands about 36 inches apart. This will be your starting position.
Lower yourself down until your chest almost touches the floor as you inhale (your elbows should be at a 45-degree angle. Not straight out to the side) Next, breathe out and press your upper body back into the starting position. Keep your core tight and press though your palms.
Repeat this pattern for the desired number of repetitions.

Push-Up

Superset 1

DB RDL

Glute Tempo Step Ups

- Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.

Chest & Glutes

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