Name: Playbook - Alice (Pineapplebrat) Bozinovski - W4/D6 Chest/Triceps/Abs
Uploaded: 2023-10-04T17:16:30.216Z
Duration: 45 min
Description: W4/D6 Chest/Triceps/Abs

Holly

Alli

Feeling so good after this one 💪🏼🙌🏼

Kendall

Every time I bench, I’m reminded that I need to do it more often, hahah

Kaylin

Marisa

Complete push day with functional core included.

- Keep a slight bend at the elbow
- Engage your chest as you come in
- Keep your core engaged

Cable fly cross

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack Knife*

- Bend at the elbows to come down
- Engage your chest as you press up

Bench press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- 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

Modified Push Ups*

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers*

W4/D6 Chest/Triceps/Abs

Jose 

It was extreme but good! Definitely need to rest before class😅

Bryam

Beat my ass—except for the pulse set—it felt awkward so I skipped this one

Kyle

W1/D1 Legs (Quads)

Can you give som alternative exercises for people working out at home? So i dont have to be at a gym to do your workouts☺️

Lovisa

Amazing. Needed this to get my head back in the game.

Jordanna

W1/D2 Back/Biceps/Abs

Feeling incredible!  beyond stoked on how I’m looking - and how I feel. I’m excited to work out first thing in the morning, and enjoy how I feel after.

Kat Faser

Raiza

W1/D3 Legs (Hamstrings)

Spicy. The barbell press struggle is real lol

A little late to the summer challenge but I’m here 💪🏾

Tiana

great quick workout. i know i’ll feel it tomorrow

Clara

W1/D4 Shoulders/Abs

I had an issue with the squat from a kneel workout simply because I got some busted knees. So I instead opted out and did sets where I stood up on a box with the desired leg and when I cameback down, did the squat there. Is this working out the same location?

I’m going to feel this tomorrow for sure lol but it was good !

Maya

W1/D5 Legs (Glutes)

Feeling so confident seeing how my body has changed and the progression with weight / endurance.

W4/D6 Chest/Triceps/Abs

Community

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