Name: Playbook - Amanda Amaral - WEEK 1 - DAY 4 : Chest + Back & Cardio
Uploaded: 2021-03-10T17:07:19.562Z
Duration: 45 min
Description: WEEK 1 - DAY 4 : Chest + Back & Cardio

Skylar

Veronica

▫️WARMUP

Workout breakdown:

➵ T-bar row
➵ Bird dog row on bench
➵ Straight arm lat pulldown
➵ Incline push ups
➵ Incline close grip press X Incline chest fly

Jumping jacks

Inchworm walking

High plank push back

WARMUP

While keeping a neutral thoracic spine, depress the shoulder blades down towards the lats.

Holding the handle firmly, get tight throughout your Glutes & Hams while keeping your torso and neck in the proper neutral position

T-bar Row

Make sure your core is tight 
Knees under your hips and your hands under your shoulders.

Maintain a neutral spine by engaging your abdominal muscles.

Bird dog row on bench

Straight arm lat pull down

Incline push ups

a superset is when you perform one set of an exercise and then immediately switch to another exercise and do another set without resting

Keep your elbows close to your sides.

Maintain a neutral long spine to avoid hyperextending the neck.

Incline close grip press

Keep your elbows slightly flexed.
Start with your arms at chest level at your sides, elbows bent and pointing out. Slowly exhale and lift your arms above your chest. Inhale and slowly lower your arms to your sides to the starting position.

Incline chest fly

Superset

WEEK 1 - DAY 4 : Chest + Back & Cardio

Helen

Beck

Tani

WEEK 1 - DAY 1 : Legs + Glute

Lujain

WEEK 1 - DAY 2 : Arms + Shoulder & ABS

Similar to my last comment on the previous workout, I wasn’t sure what muscle I was meant to feel. For example on the Bulgarian split squat, I felt it more on my quads than glutes as I wasn’t sure if my upper body was meant to be straight or 45 degree, and if my split stance was meant to wide or close. Also, I wasn’t sure if it was meant to be 12 for each leg or in total for both legs.

WEEK 1 - DAY 4 : Chest + Back & Cardio

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