Name: Playbook - Best Fitness - W2/D2: Phase 1 Sculpt (Chest/Back & Core)
Uploaded: 2021-01-18T11:49:01.340Z
Duration: 45 min
Description: W2/D2: Phase 1 Sculpt (Chest/Back & Core)

Stick to the same exercise variations and working weights from last week to focus on mastering the movements. Block 1 we are adding a rep to each set. If you complete your set and feel you could have performed another 1-2 reps, increase your weight. On Block 2, if you were able to work for 30 seconds on the final round without a break, increase your weights this week.

Get your shoulders moving and build postural awareness. This warm up is a little more advanced from last week

Allow your knees to bend and hinge your hips back. Focus on rotation through your torso

Standing Windmills

Keep your core engaged through your rotations. Perform 5 per side

T-Spine Rotation

We are combining the inchworms from last week with polar bears!

Inchworm with polar bear push-up flow

Perform 12 total alternating reps (6 per side)

Planked T-Reach

Upper Body Dynamic Warm Up

This week we are adding a rep to each set to increase the total work volume. Stick with the same weights from last week. *If you get to round 3 and aren’t struggling to complete your last rep, increase your weight. 
Round 1: 2 sec pauses 
Round 2: 3 seconds
Round 3: 4 seconds *increase load
Round 4: 5 seconds
Round 5: 6 seconds

Remember the ‘pushing a shopping cart’ cue from last week, work to keep your shoulder blades pinned together while keeping the shoulders themselves pushed down so your neck is relaxed. Your pauses will happen at the bottom, when your hands are closest to the level of your chest.

Chest Press

Pauses will occur at the top range of motion (weights held closest to your body). Keep your gaze forward to maintain proper posture.

Dead Stop Row

if you are trying the level 2 (knees off ground) progression, do NOT hold the pauses. Balance and stability will become your new priority. If you’re still feeling core benefit from Level 1 (knees in ground) keep doing that and include the pauses while the arm and leg are extended. 6 reps per side

Bird dog plank Level 2

TUT’s Pyramid (time under tension pauses)

Perform as many good reps as you can for 30 seconds, rest for 30 seconds then begin the next exercise working for 30 seconds. Repeat this pattern until you’ve completed all 4 rounds.

Some additional tips on keeping your shoulders in the right place during movement. You should feel the pull and squeeze through the pec muscles, not the shoulders.

KB or DB fly

If you’re still working on the correct shoulder posture with bodyweight, add some pulses. If you’re ready to add resistance, start light (2-5 lbs)

Bent Over Y Fly Level 1 or 2

Extra emphasis on shoulder position. Now that you’ve practiced the movement last week, time to focus on fine details. For more advanced ladies, add in the pauses at the top.

Lateral Raise

Really focus on pinching your shoulder blades together. Hold for 1 second on the squeeze for a more stimulating effect. Remember stimulation provokes change.

Bent over High Row

30 on 30 off reps for time

Same set up as last week: one minute to complete each exercise, using the remainder of that minute for rest. Start your next exercise at the top of the new minute. We are progressing the deadbug to a hollow body position. Progress when ready!

Level 2 means holding a (straight leg) Hollow Body position during your pullover. If you’re still working on mastering level 1 (Table Top) stick with it and increase to 15 reps. For level 2, lower and hold your legs as close
to the ground as you can get without letting your lower back arch. You may need to change your position as you become more fatigued.

Dead Bug Pullover Level 2

This variation will challenge coordination and keeping your shoulder position. Perform 8 total or 4 per side.

Alternating Fly-Down/Press-Up

Perform a skater hop instead of the traditional vertical jump. Modify push-ups when needed, start with the most challenging push-up you can do first.

Burpee w/Skater

Keep your shoulder blades in position when transitioning from the front raise position to the lateral raise position.

W2/D2: Phase 1 Sculpt (Chest/Back & Core)

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