Name: Playbook - Alina Astilean - Week 1: Workout 2
Uploaded: 2021-08-23T12:18:14.574Z
Duration: 45 min
Description: Week 1: Workout 2

This workout is such a great combo of challenge and reward 👏🏽

Nate

Surprised that I made it through this. Thought it would be too hard! Question for you - the hand push ups… i can only do 3 before my lower back starts sagging on the way up. Rest and do them in smaller sets? Or try to keep going even if my back is sagging a little

Carolyn

Warm-up: 1 to 2 x

Standing Banded Shoulder Dislocates x 10
Cobra Stretch x 4 to 5
Scarecrows x 5 to 6

Circuit 1: 2 to 3x

Floor DB Chest Press x 12 to 15
Chest to floor push-up with weight drag x 6 to 8
Tricep Dips x 30 sec max reps

Circuit 2: x 2 to 3

DB Staggered Shoulder Press x 10 per side 
Plank Alternating Shoulder Taps x 30 sec


2RFT (rounds for time)

DB Push Press x 10 to 12
Hand Release Push-ups x 6 to 8
Dual DB Hang Cleans x 10 to 12
Kneeling KB Upright Row to Bottoms Up Press x 15 to 20

-start standing upright, holding on to your band with both hands
-raise the band forward and continue up overhead and directly behind you, aiming to get as deep as possible, before coming back to the starting position
-the wider the grip, the easier the movement, so continue to narrow every few reps if able

Standing Banded Shoulder Dislocates

-begin by lying flat on the ground in a belly down position
-place hands palms down onto the ground in a pushup position 
-press down into the floor and begin lifting the chest up 
-arms press to full extension as the chest begins to lift
-legs firmly planted on the ground throughout

Cobra Stretch

-use light weight or no weight 
-starting from the bottom drive elbows straight up as Dar as possible before turning over and pressing all the way up
-replicate the same movement on the way down

Scarecrows

Warm-up

-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 plank position on your palms, with your weight positioned outside the width of your arms 
-pull weight to other side using opposite arm
-drop into a chest to floor push up, start start movement again from the top
-keep hips tucked and abs engaged 
-can also do kneeling if you need more support

Chest to floor push up with weight drag

-start with feet out in front of you, both hands positioned on the bench behind you with finger tips forward
-lean slightly forward, bend at the elbows and drop as deep as you can, keeping shoulders relaxed and shrugged down your back
-once you are the bottom of your rep, push yourself back up, locking all the way out
-the straighter the legs, the harder the movement, so bend your knees up to a 90 degree angle if you need more support, or fully lock out for more difficulty

Tricep Dips

Circuit 1

-start by sitting down on the bench, arching the lower back, and keeping shoulders pinned
-one DB can start at the bottom, and the other at the top
-as one starts to move down, the other should simultaneously move up
-continue alternating with the same tempo on both sides
-do half the amount of reps prescribed per side (ie. 10 per side of 20 is listed)

DB Staggered Shoulder Press

-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 2

The last part of today’s workout is 2RFT (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.

-start feet wider then shoulder width apart, DBs in front rack position with elbows forward 
-dip the knees to generate power from your legs, and explode up, pressing the DBs to a fully locked out position 
-make sure knees are locked out at the top of the rep
-bring DBs back down and repeat the movement

DB Push 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

-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 above the knee
-begin pulling dumbbells up to the shoulders while driving the elbows out in front

Dual DB Hang Clean

-grab KB by the handle 
-keeping hips tucked and abs tight, drive elbows up as high as possible, maintaining the KB very close to the midline of the body
-once you are at the top of your pull, flip the Kb bottoms up and press it up to to the top 
-can also this standing to generate more power from your legs if needed

Week 1: Workout 2

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