Name: Playbook - The Battle Bunker - Tuesday Mar 28 - Chest and Abs
Uploaded: 2023-03-26T19:03:02.126Z
Duration: 45 min
Description: Tuesday Mar 28 - Chest and Abs

I love to mix in some strength training with my Triathlon training! Today is a pretty simple chest day repeated from two weeks ago. We'll work slightly heavier today.

This warmup targets the rotator cuffs and shoulders, which are the sensitive parts of the upper body that are most prone to injury. Use this warmup before any pulling or pushing, to flush blood into the rotator cuffs and properly prepare them for pulling and pushing movements.

- Start with a LIGHT plate or dumbbell in your hand
- Keep elbow parallel to the ground
- Rotate your arm slowly down towards the ground
- You will feel a slight stretch behind your shoulder

Rotator Cuff Warmup Exterior (Each Arm)

- Start with a LIGHT plate or dumbbell
- Keep your elbow parallel to the ground
- Slowly rotate the plate upwards until even with your head
- Rotate back down again until the arm is at a 45-degree angle
- You will feel a slight stretch in your armpit (rotator cuff)

Rotator Cuff Warmup Interior (Each Arm)

-Start with a weight plate or dumbbell beside your head. Elbow out forward
-  Raise the weight up above your head, rotating your elbow so it is outward
- Bring the weight down again slowly, repositioning your elbow to outward again

Light Plate or Dumbbell Warmup (Each Arm)

Upper Body Dynamic Warmup

Try to go heavier with each set!

- Lie down on the flat bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the bar so that the bar is in line with your chest, hands slightly wider than your shoulders
- Bring the barbell down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Barbell Bench Press

The lighter you go, the less rest you'll need to complete each set. Keep it somewhere in the middle. Not super light, not super heavy. Then, rest 60s in between each set.

- Start by standing tall, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms open, returning back to the starting position

Cable Chest Fly

- Lie down on the flat bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the dumbbells so that they are in line with your chest, hands slightly wider than your shoulders
- Bring the dumbbells down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Dumbbell Chest Press

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

I expire before 75 reps, but feel free to use your hands to kip and help your torso come up.

- Curl your upper body up and touch your shins
- Lower yourself back down with control

Tuesday Mar 28 - Chest and Abs

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