Name: Playbook - Best Fitness - W3/D2: Phase 1 Sculpt (Chest/Back & Core)
Uploaded: 2021-01-18T11:47:21.877Z
Duration: 45 min
Description: W3/D2: Phase 1 Sculpt (Chest/Back & Core)

We are adding an additional Round for block 1 and we are stepping up the ab progressions. Try the most challenging progressions you can do to start and regress back as you get tired before you lose form. With the 30 sec shoulder intervals, try to increase the weights if you’ve been able to sustain the full 30 seconds of work without having to pause.

Hone in on core tension for better balance.

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

6 rounds! Lots of volume, but the reps are kept the same from last week. This means you can attempt some heavier weight for the chest presses and the rows. 
Round 1: 2 sec pauses
Round 2: 3 seconds
Round 3: 4 seconds 
Round 4: 5 seconds
Round 5: 6 seconds 
Round 6: 7 seconds 😈😈😈😈

Try a 5 on increase from last week, pauses are held at the bottom.

Chest Press

6 reps per side, challenge yourself with heavier weight to start (try a 5 on increase from last week) with heavier weight, a split stance may give you better balance (demonstrated at end of video)

Dead Stop Row

6 reps per side, remember we have 6 rounds - it’s a ton of volume to challenge strength. Try level 3 and you can always go back to levels 1 or 2 if needed. If you go to level 1, you must include the pauses. Levels 2 and 3 are no pauses.

Bird dog plank Level 2 or 3

TUT’s Pyramid (time under tension pauses)

If you can manage to increase the weights by 5 lbs for the chest flys and high rows - go for it! Keep the lateral raises and Y-Flys the same and try to get more reps in or hold pauses at the top range of motion

Go for a 5 lb increase if possible this week! Also try this hip bridge variation to target lower chest and some sneaky glute work. Remember to keep your shoulders pinned down and your neck relaxed

KB or DB fly

Remember to keep thumbs to ceiling! If you’re sticking with bodyweight perform pulses for the 30 seconds. If you’re ready to add weight, start with 2-5 lbs (break out those cute pink dumbbells!). If you’ve been using weights, throw in the pauses or pulse reps.

Bent over Y Fly

It can be especially difficult to increase the weight because of type of movement involved. There are other methods such as pulses and pause reps to challenge time under tension, giving your muscles the extra push they need without going too heavy.

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

The usual Every Minute on the Minute. We are building off of last weeks exercises by adding pauses or introducing more challenging movements.

Dead Bug Pullover Level 3 with Leg Raise

Fly Down/ Press Up

Instead of the vertical jump, perform 1 jumping jack. Push-ups may be modified as needed, but start with the most challenging version you can do first.

Burpee w/Jumping Jack

Hold a 1 sec pause on the Front Raise and another 1 sec pause on the lateral raise. You may need to lighten the weight from last week. Start at 2-5 lbs, if you have 1-2 reps in the tank, increase your weight back up.

W3/D2: Phase 1 Sculpt (Chest/Back & Core)

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