Name: Playbook - Ashley Thomas - Chest, Triceps, & Core (Home)
Uploaded: 2024-01-19T23:30:04.468Z
Duration: 65 min
Description: Chest, Triceps, & Core (Home)

On a flat bench with your arms extended and palms facing away from you. Lower both dumbbells to your side of your chest. Bring dumbbells back together squeezing your chest at the top.

Pause at the bottom 2-3 seconds before pressing up.

Dumbbell Pause Chest press (flat)

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

On a incline 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.

Incline Dumbbell Chest fly

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

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

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

Step on the band closest to the working arm. Bend at waist into bent over position engaging the core. Row the band up and lock into position . From here extend from elbow only squeezing the back of the arm or tricep muscles. Slowly bend elbow back to 90 degrees.
Repeat for desired reps.

Banded tricep kickback

Hold a cable with both hands to your right side, so your left arm is straight and stretched across your body. Only moving your arms, pull the cable to the opposite side until your right arm is straight. Return the cable back to starting position and repeat.

X__reps each side

Cable Core Rotation

Start laying on your back on the ball side of the BOSU with legs straight out and. Keep one knee bent with foot on the ground and one arm out to the side to stabilize you. 
Reaching with your opposite arm as you raise your opposite leg straight up to reach for your opposite foot. Slowly lower back down. And repeat on opposite side or stay on same side.

BOSU Crossbody Straight Arm/leg Reach

Pull your navel in toward your spine. Inhale.
Exhale as you lift your hips a few inches off the floor, keeping your legs pointed straight up. Your hips should leave the floor as you push your legs up toward the ceiling. Really pull in the lower abdominal muscles during the lift. Don't lift your head during the lift, but keep it resting on the floor.
Slowly lower your hips back to the floor, inhaling as you do. Your legs return to the starting position, in the air with your knees aligned with your hips. Your legs can be straight or knees bent.
Repeat 10 to 12 times for one set.
At the end of a set, gently return your legs to the floor.

Chest, Triceps, & Core (Home)

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