Name: Playbook - Aubri & Liv - 1/27: CHEST + TRICEPS (OPTIONAL)
Uploaded: 2024-01-28T20:47:37.773Z
Duration: 60 min
Description: 1/27: CHEST + TRICEPS (OPTIONAL)

Optional workout today BUT a great one to do!

Walk on an incline on the treadmill for 5-15mins. Don’t feel like you have to do the full 15, once you feel warmed up you’re good to go!

Treadmill Incline Walk 5 - 15min

WARM UP

Complete as many rounds as possible in 6 minutes: 

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout.

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

Mountain climbers

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you reach through and pull dumbbell from other side

*10 each side

Plank Dumbbell Drag

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull Aparts

Activation

3 exercises. 3 rounds.

This workout will go too quickly if you do not take the time to slow down and challenge your weight selection. Remember, this is a slower day so focus on form. Get in tune with those muscles of yours.

- Lie on bench holding dumbbells at shoulder level 
- Squeeze the Dumbells Together as Hard as you can while you press up over your chest, arms straight. 
- Lower the pressed dumbbells back to shoulder level
- Repeat.

Crush Grip Dumbbell Chest Press

- Lay on your back, and hands holding dumbbells in the air 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Weighted Lying Leg Raises

Chest Fly Bridge

CIRCUIT 1

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
* drop to your knees if needed or perform on an inclined surface.

Push up

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

SUPERSET

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other
* 10 each side

Commandos

- Starting on all fours, ensure that your spine is a neutral position. 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Sweep your torso forwards to bring your nose past your hands. Press your hands into the mat to extend your arms to return in the starting position.

Tricep Circle

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

CIRCUIT 2

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

1/27: CHEST + TRICEPS (OPTIONAL)

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