Name: Playbook - Best Fitness - W1/D2: Phase 1 Sculpt (Chest/Back & Core)
Uploaded: 2021-01-18T11:45:03.697Z
Duration: 45 min
Description: W1/D2: Phase 1 Sculpt (Chest/Back & Core)

Blocks 1 and 2 are structured very similar to the lower body day. Block 1 involves pauses to challenge muscular endurance and block 2 we are performing reps for time to keep the heart rate up. The final block involves completing your set in less than one minute, using the remainder of that minute for rest. This is done intentionally to challenge your conditioning while you build strength.

Repeat for 2 rounds to get the upper body warmed up, focus on how your shoulders move and loosening then up.

You may also perform jumping jacks or arm circles as an alternative. If you choose arm circles, do 15 seconds forward and 15 seconds backward.

Jump rope

Inch worm

Keep the hips in the air as you perform the push-up.

Polar Bear Push-up

Dynamic warm up

The exact same concept as Day 1’s first block. We start with 2 second pauses while your muscles are fully flexed and we add time to the pauses per round 
Round 1: 2 sec pauses 
Round 2: 3 sec pauses 
Round 3: 4 sec pauses
Round 4: 5 sec pauses 
Round 5: 6 sec pauses
This is meant to feel challenging 🙂 rest-pause if you need to.

A slight arch in the back is okay as long as your shoulder blades are kept in place. Keep the weights lined up over the low-centered part of your chest. Think about where your hands would be if you were pushing a shopping cart. Your pauses will occur at the bottom range of motion, when the weights are closest to your chest.

Chest Press

Your pauses will happen when the weight is off the floor. To get the most out of the movement, pull the weight to your hip/belly button by squeezing the shoulder blade back and pinching the back of your armpit shut. Keep your shoulders down as you do this for perfect posture.

Dead Stop Row

The progresses variations are very challenging so make sure you can perform a full set at level 1 while keeping your belly button pulled in. 5 reps per side

Bird dog plank

TUT’s Pyramid (time under tension pauses)

Keeping the shoulders down during each movement will become more difficult as you get tired. In that case, slow down and focus on maintaining the correct posture. The goal is to feel burning in the muscles. If you feel discomfort in the joints, you will most likely need to correct your posture and decrease your range of motion. Each station will be 30 seconds of work followed by 30 seconds of rest/transition. Repeat this pattern until you complete 4 rounds.

Imagine that you are hugging a thick tree trunk. It is best to keep the weights shoulder width apart at the top and stop just above the ground on the descent.

KB or DB Fly

Do your best to keep a tall spine to avoid slouching. Add some extra core tension by flexing the abs and keep your shoulder blades pinned together. I like to point my thumbs toward the ceiling like I’m giving a ‘thumbs up’ , then I drive my thumbs up toward the ceiling. This helps keep my shoulders in the right place.

Bent Over Y Fly

Your knuckles should stay below the caps (deltoids) of your shoulders. Keeping your shoulder blades pinned down towards your hips will help. Separate the weights from each other like repelling magnets. Focus on pulling them APART instead of raising them up. You should feel a burn in your shoulder cap/deltoid like you’re getting a flu shot.

Lateral Raise

Feet set hip/shoulder width apart and hinge your hips back behind your heels. Keep your chest tall and spine neutral. Squeeze your shoulder blades together and drive the elbows out in-line with your shoulders. Imagine pulling the weight wide, like you’re pulling something apart.

Bent Over High Row

30 on 30 off reps for time

Set a timer for 16 minutes OR download a timer free app that has the EMOM setting. You should be able to complete your sets in approximately 40 seconds, it may be more if you’re getting tired. You will dedicate 1 minute to complete your set then use the remainder of that minute to rest. For example, it might take you 43 seconds to finish the dead bugs so you’ll get 17 seconds to rest. Then at the start to the next minute, start the flys!

You may use an anchored band or a prop/weight. If you’re using a weight try something 10 lbs or less to start with. Focus on keeping your spine imprinted to the floor and do not move the legs from their 90 degree Table Top Position. Exhale as you pull the object over your chest. If you’re using a band, pull the band toward the hips. A free weight will stop above the chest.

Dead Bug Pullover

Lower the weights down to the floor slowly (3 sec) as if you’re doing a fly. You want to feel a slight stretch in the chest muscles, but not an intense pull. Try to go for 8 reps if you have 30 seconds or more or rest time remaining

Fly Down/ Press Up

Push-ups can be modified by performing them from the knees. For low impact, walk the feet out to push-up position and eliminate the vertical jump. In the video I demonstrate the different modifications starting with the most intense/high impact and ending with minimal impact.

W1/D2: Phase 1 Sculpt (Chest/Back & Core)

More workouts from Best Fitness