Name: Playbook - Ashley Thomas - Chest, Triceps, & Core (Gym)
Uploaded: 2024-02-18T22:56:32.789Z
Duration: 65 min
Description: Chest, Triceps, & Core (Gym)

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

Start by lying down with the barbell directly above you. Bring your elbows in slightly. Lower down until the bar touches your chest. Pause for 2-3 seconds. Press up engaging your chest.

Barbell pause bench press (2-3sec)

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

On a incline bench with your arms extended and palms facing away from you. On single side lower dumbbells to your side of your chest. Bring dumbbells back together squeezing your chest.

 X__reps each side

Alternating Incline Dumbbell Chest Press

Start by standing tall, with feet staggered, and a cable handle in each hand.
Bring your hands together forward and down engaging your chest.
Pause and let your arms return back to the starting position.

High to low Cable Chest Flies

Start by standing tall, with feet staggered, and a cable handle in each hand.
Bring your hands together forward and up engaging your chest.
Pause and let your arms return back to the starting position.

Low to high Cable Chest flies

Superset

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

Begin with rope in both hands and elbows bent 90 degrees. Extend elbows and engage triceps. Slowly release up and repeat.

Cable rope triceps extensions

Grab each cable with opposite arms crossing them in front of you. Keep your arms stable out to the side of you as you extend the cables from the elbows only engaging the triceps as you straighten your arms all the way. Slowly release back to beginning position.

Dual Cross Cable Tricep Extensions

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 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

X 20 reps each side

Chest, Triceps, & Core (Gym)

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