Name: Playbook - Alina Astilean - Day 2: Chest/Back
Uploaded: 2021-07-23T02:05:58.757Z
Duration: 60 min
Description: Day 2: Chest/Back

Cary

It was good. It was so killer even using small weights it was tough. Really enjoyed it

Wendy

Melissa

Circuit 1
2-3 Sets
Floor Dumbbell Chest Press x10-12
Hand Release Push-ups x10-12
Plank Alternating Shoulder Taps x:20-:40

Circuit 2
2-3 Sets
Resistance Band Lat Pull Downs x12-15
Single Arm DB Row x10-12/side
Mountain Climbers x:20-:30

Circuit 3
2-3 Sets
Resistance Band Narrow Grip Row x12-15
Floor Narrow Grip Chest Press x10-12
Dumbbell Renegade Rows x6-8/side

Challenge Piece (Optional)
6x 25 seconds on/ 15 seconds off
Push Ups

Cardio- 15-20 minutes steady state cardio of choice

Floor Dumbbell Chest Press x10-12
Hand Release Push-ups x10-12
Plank Alternating Shoulder Taps x:20-:40

-lay flat on your back with legs extended out, keeping a small bend in your knees 
-arch your back as much as possible, and keep shoulder retracted and pinned to the ground 
-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

Floor Dumbbell Chest Press

-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

-start in a high plank position, with palms flat on the ground directly beneath your shoulders 
-keep your hips tucked 
-do not let your lower back over arch or butt stick up in the air
-tap one shoulder at a time using the opposite arm, and lightly shift weight back and forth as needed

Plank Alternating Shoulder Taps

Circuit 1

Resistance Band Lat Pull Downs x12-15
Single Arm DB Row x10-12/side
Mountain Climbers x:20-:30

-start by leaning slightly forward, with lower back arched 
-grab both sides of the band with knuckles facing up
-as you start to pull down, actively shrug your shoulders down your back vs shrugging up into your ears 
-pretend like you are trying to pull the band through your body
-you should be feeling primarily your back engaging (if you are only feeling shoulders, you are internally rotating the shoulders too much) lower the weight and work on form before scaling up

Resistance Band Lat Pull Downs

-begin movement by setting up in a staggered stance with one hand placed on the bench 
-begin the row by pulling the dumbbell up and towards the hip
-maintain upright chest and keep shoulders down and away from the ears

Single Arm Dumbbell Row

-:20 to :30
-start in a high plank position, with palms flat on the ground directly beneath your shoulders 
-keep hips tucked 
-alternate bringing one knee in towards your chest, trying to get as deep as possible 
-really focus on keeping your palms in line with your shoulders (if your hands get too far in front of you, it will be difficult to get your knees close to your chest)

Mountain Climbers

Circuit 2

Resistance Band Narrow Grip Row x12-15
Floor Narrow Grip Chest Press x10-12
Dumbbell Renegade Rows x6-8/side

-x12-15 Reps
-anchor your band around a beam or other sturdy object 
-bend your knees slightly and start with arms extended straight out 
-pull the band in, squeezing elbows tight by your side, and retracting shoulders back 
-think to shrug shoulders down your back, vs up towards your ears
-ensure you are feeling your back muscles engaging

Resistance Band Narrow Grip Row

-x10-12 Reps
-start by laying on your back, keeping shoulders pinned to the bench and lower back arched 
-keep DBs together in the middle
-start pressing straight up until you get full extension 
-squeeze elbows in tight and do not let them flare

Floor Narrow Grip Chest Press

-x6-8/side
-start in a plank position, holding on to a DB in each hand
-keep feet wide for stability
-start by rowing (pulling) the DB on one side, keeping your elbow as close to your ribs as possible, and shifting your weight slightly towards the other side 
-return to the bottom, and repeat the movement on the other side

Dumbbell Renegade Rows

Circuit 3

6x 25 seconds on/ 15 seconds off

Push Ups

-place hands slightly wider then shoulder width, ensuring they are even with the middle part of your chest 
-keeping hips tucked, drop as deep as you can towards the ground 
-ensure you are not overly arching your back

Push Ups

Challenge Piece (Optional)

Cardio- 15-20 minutes steady state cardio of choice

Day 2: Chest/Back

Ashley

Michelle

It was intense. I had little 3lb weights and I was getting out of breath lol. But thank you I haven’t worked out in 2 years and I feel amazing

Day 2: Chest/Back

Community

More workouts from Alina Astilean