Name: Playbook - Alina Astilean - Day 2: Chest and Shoulders
Uploaded: 2021-07-23T01:45:31.644Z
Duration: 90 min
Description: Day 2: Chest and Shoulders

Circuit 1: 3 x

Incline DB Chest Press x 20
DB Lateral Raises w/ 3 to 4 sec negative
Hand Release Push-ups x 60 sec max reps

Circuit 2: 3 x

Standing Cable Mid Chest Flys x 12 to 15
Seated Dual DB Shoulder Press w/ 3 to 4 sec negative
Beast Hold x 45 to 60 sec (can add weight for more difficulty)

4RFT (rounds for time)

Row Machine x 12 calories (can sub out to another piece of cardio equipment is no rower is available)
Dual Db Power Cleans x 9
Plate Jump Burpees x 9

-lay flat on your back, keeping feet on the ground
-arch your back as much as possible, and keep shoulders retracted and pinned to the bench 
-start with DBs at slight angle (good starting position is with one head of the DB right where your armpit is) 
-press both DBs at the same time, with full extension at the top before returning back to starting position

Incline DB Chest Press

-start standing straight up, with DB's by your side
-start raising the DB's up until you get roughly to shoulder height, before coming back down to starting position
-ensure you are not shrugging your shoulders up into your ears

DB Lateral Raises with 4 sec negative

-start in a push up position, with palms flat on the ground directly beneath the shoulders
-lower yourself towards the ground, trying to keep chest and hips descending at the same tempo 
-once you are flat on the ground, lightly lift hands up, reposition in the same spot, tuck your hips and squeeze your abs tight, and try to press yourself back up to the top
-the goal is to once again keep your chest and hips ascending at the same tempo

Hand Release Push-ups

Circuit 1

-position pulleys so they are in line with the middle part of your chest
-keeping a small bend in your elbows, open up your wing span until you get roughly even with your shoulders, then squeeze back towards the middle, working to engage your chest

Standing Cable Mid Chest Flys

-start in a seated position on the ground, with one DB up on each shoulder
-keep hips tucked and abs tight
-start pressing straight up, keeping elbows forward
-you should be fully locked out at the top of the rep, with biceps by the ears, before coming back down to your starting position
-as this can be very challenging if you have mobility issues, you can sit on a pad or lowly elevated surface to make it more comfortable and doable

Seated Dual DB Shoulder Press w/ 4 sec negative

-start on the ground, with palms and knees down
-palms should be directly under your shoulders, and knees should be directly under your hips
-tuck your hips and retract your shoulders
-flex your toes, and come off the ground an inch, keeping knees as low as you can without touching
-you should feel most muscle groups engaging here, so distribute weight as needed to stay up for the prescribed amount of time

Beast Hold (add weight for more difficulty)

Circuit 2

The last part of today’s workout is 4 RFT (rounds for time) of the circuit below.  Anytime you see RFT listed, try to challenge yourself to get the best time possible.  Strategize on how you can move efficiently and minimize breaks as much as possible.  Most importantly, do your best and have fun with it :) I would suggest you bookmark this workout and retest it 4 to 6 weeks down the line to measure how you have improved overall.

-strap both feet in, and grab the handle 
-pressing through your feet, start pulling on the handle, keeping shoulders retracted and back engaged 
-aim for your sternum
-keep wrists neutral throughout

Rowing Machine

-stand with your feet between hip and shoulder-width apart with dumbbells in hand
-keep the shoulders back and chest forward
-bend slightly at the hips, push your butt back, maintain a neutral spine, and keep your gaze straight forward
-lower the dumbbells all the way to the ground
-begin pulling dumbbells up to the shoulders while driving the elbows out in front

Dual DB Power Cleans

-setup a plate on the ground in front of you
-drop into your burpee by stepping or jumping back
-hands can be positioned on or off the plate 
-step or jump in and jump up onto the plate using both feet (you can step up if preferred)
-step or jump down and go into your next rep

Day 2: Chest and Shoulders

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