Name: Playbook - Alexandra Yaeger - Week 4 Day 5: CHEST & CORE
Uploaded: 2024-03-15T21:47:59.510Z
Duration: 45 min
Description: Week 4 Day 5: CHEST & CORE

Had to do this one at home but it still was a great one!

Alexis

Skyanne

Carvalho

- With a bench set to a slight incline - less than 45 degrees - lay back with dumbbells in your hand.
- Slowly lower the dumbbells to your chest.
- Press straight up toward the ceiling, with your feet digging into the floor and elbow 6" from your ribs. Bring the weights together at the top of the movement and lower back down allowing your elbows to come slightly past 90 degrees.

Incline Dumbbell Chest Press

You can perform this lift on a regular flat bench with a barbell.

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

- Lying on a flat bench, with feet planted on the floor, hold two dumbbells toward the ceiling and slowly lower your arms toward the floor.
- Keeping your elbows soft, reach until your upper arm is even with your shoulder, then return to the starting position.
- Move through your shoulders and not through your elbows.

Dumbbell Chest Fly

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
(Modified version shown in clip is utilizing your lower leg for support, bending at the knee and planting your leg on the floor) 
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Elbow side plank crunches

Low Side Plank

Oblique Twist Boat Pose

Week 4 Day 5: CHEST & CORE

Week 4 Day 1: BACK

Maria

Week 4 Day 2: GLUTES

Brooke

Week 4 Day 3: SHOULDERS + TRICEPS

Too a few days off to let my body rest, but I’m back and feeling great!

Lindie

Week 4 Day 4: LEGS

Week 4 Day 6: ACTIVE REST

Week 4 Day 7: GLUTES

Equal of bicep and back but my back is in fire 🔥

Definitely going to feel that one later today! 💪🏼🔥🔥

Week 3 Day 1: BACK & BICEPS

That last move/set though. Holy burn. I just kept reminding myself “booty goals”. Pushed through and finished strong! 👏🏼💪🏼🦵🏼🔥

Week 3 Day 2: GLUTES & HAMSTRINGS

Lisa

Literally DEAD. I’m having a very rough mental health day but made myself come into the gym and workout and am feeling a tad bit better! 💪🏼 definitely feeling strong!

Week 4 Day 5: CHEST & CORE

Community

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