Name: Playbook - Annie Malone - 20 Minute Monday
Uploaded: 2024-04-21T14:21:46.459Z
Duration: 20 min
Description: 20 Minute Monday

- Start with your arms wider than shoulder width
- Perform a push up 
- At the top hop legs out to the side or modify by walking legs one at a time out to the side

In-out push ups

Rest

- With light dumbbell, repeatedly punch arm forward for time
- Focus on using your chest muscles to push forward

Dumbbell punch-left

Dumbbell punch-right

- Lift dumbbell to shoulder height with elbow fully extended
- Engage core
- Keeping elbow straight, being arm across midline of body

Chest horizontal adduction-left

Chest horizontal adduction-right

- Hold dumbbells with arms extended down and arms slightly away from body
- Slowly bring arms up and together at the center of your body, ending above your head
- Slowly return back to start

Standing low to high fly

- Hold dumbbells with elbows fully extended up toward ceiling
- Keeping arms slightly bent, control weights overhead
- Return to starting position and bend elbows keeping elbows by your temples as you lower weights 
- Return to elbow straight position

Pullover to tricep extension

- Lower part way down in modified or full push up position and hold for time

20 Minute Monday

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