Name: Playbook - Ashley Thomas - 2/28/23 Chest, Triceps, & Core (Home)
Uploaded: 2024-01-19T23:30:04.544Z
Duration: 65 min
Description: 2/28/23 Chest, Triceps, & Core (Home)

Start standing with feet hips-width apart. Hinge at your hips and lower down (imagine yourself doing a deadlift) until your hands reach the ground, focusing on core activation and spine alignment, keeping your legs as straight as possible.
Crawl forward lifting one hand at a time with legs straight and hips lifted until you're in a high plank.
Walk your hands one by one back to your feet.
Reverse the deadlift motion to return to standing. That's one rep.

Inch worm push-ups

Holding one dumbbell in each hand with palms facing away from you, lie down on a bench and plant your feet on the floor on either side of the bench, or on the bench itself. Extend your elbows to hold the dumbbells directly in front of your chest. This is your starting position.
Inhale. Bend your elbows to lower the dumbbells towards your chest, ensuring that your elbows remain in close contact with the sides of your body.
Exhale. Extend your elbows and push the dumbbells away from your chest to return to the starting position. Repeat for the specified number of repetitions.

Dumbbell Flat chest press (2-3 sec pause at bottom)

On a flat bench with your arms extended and palms facing each other. Lower dumbbells to your sides opening your chest. Bring dumbbells back together squeezing your chest.

Dumbbell chest fly (flat)

Holding a single dumbbell with both hands, plant both feet on the floor shoulder-width apart. Extend your arms above your head, ensuring that they are on either side of your ears. This is your starting position.
Inhale. While keeping your shoulders as still as possible, bend your elbows to lower the dumbbell behind your head.
Exhale. Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times. Repeat for the specified number of repetitions.

Dumbbell seated tricep press

Hook band onto a door anchor about chest height or pole. Take end of band with one hand and stand facing away from the anchor point. 
Fly arm out to the side and bring it in front of you. Slowly reverse the move. Repeat reps on one side then switch. 


X__reps each side

Resistance band Chest fly

Attach the band towards the top of a door with a door anchor
Grab the band with both hands, so there is tension in the band in the top position
Hold your elbows fixed at the sides of your body
Bring your hands down by extending at your elbows until fully extended
Return slowly to the starting position (resist against the pull of the band)
Repeat for reps.

Resistance Band Tricep Pushdown

Holding the end of the band, wrap around one hand to increase resistance. Bring band to should height keeping elbows bent. Extend one arm out to the side engaging the tricep. Slowly release the band to the start position and repeat reps on a single side before switching sides. 

X__reps on each arm

Resistance band Single Tricep Extension (horizontal)

Start in a forearm plank position. Keeping core tight and hips flat, lift one hand off the ground without moving the rest of your body and pinch your arm forward. Bring it back down to the mat and repeat on the other arm. Alternate sides. 


X__reps total.

Plank Forward Punches

Come into plank position with your arms and legs straight and your shoulders above your wrists.
With control, raise your right arm up as you simultaneously raise your left leg up off of the ground. Be sure not to rotate at your hip or upper body. Hold for one second.
With control, lower your right arm and left leg back to the starting position. That counts as one rep. Repeat with the left arm and right leg.

*To increase difficulty come onto the hands and feet. 

X__reps each side

Plank Alternating Arm/Leg Raise

Start laying on back with Both legs extended. Bring one hand to the side of body for support and the other behind head. Cross elbow to opposite knee as you crunch both upper and lower body up and together. 


X__rep each side

Single leg bent knee oblique crunch

Start in a plank position on the hands. 
Drive your knees towards your chest one at a time back and forth. 
Increase speed as you feel comfortable.

X__reps total

2/28/23 Chest, Triceps, & Core (Home)

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