Name: Playbook - Boss Everline - W4/D2 Chest
Uploaded: 2021-06-29T16:18:42.613Z
Duration: 45 min
Description: W4/D2 Chest

Mike

Omg it was so hard today.. you killed me 😳🥵😭

Milena

Iggy

Steven

DB push-ups got better this time around 💪🏾

Mack

Brandon Mullen

1 mile run

Set 1
DB floor press 
Pushups 
 
Set 2
DB incline flies 
Decline hammer curls 
push-ups
 
Set 3
DB Push to row 
Spider in the high plank 
 
Plank hold

Recommended to run 1 mile finishing in under 10 minutes. If you need to walk, aim to finish under 12 minutes.

1 mile run

- Lay on am the floor with dumbbells in your hands
- Press the db’s up squeezing your chest
- Keep your wrist in a position that feels comfortable 
- Come down in a controlled motion

DB floor press

- Start with your hands directly underneath your shoulder and your legs extended
- Flex at the elbows to come down
- Come down until you are an inch or two from the floor
- Extend your arms squeezing your chest to come up

Push up

Set 1

- Lay on a bench with two dumbbells in your hands
- Rotate the db’s as you come up
- Squeeze your chest as your come up 
- Come down in a controlled motion

DB incline flies

- Place your chest on a bench 
- The top of your chest should be on the edge of the bench
- Hold the dumbbells with your arms extended
- Curl the db’s up squeezing your biceps at the top
- Come down in a controlled motion

Bench hammer curls

Set 2

- Start in a push-up position with your hands on dumbbells 
- Perform a push-up 
- As you come up pull the dumbbell towards you
- Keep your elbow close to your body 
- Engage your lat
- Make sure your spine is in a neutral position

DB push up row

- Start in a push-up position 
- Bring your knee toward your elbow squeezing your core
- Return your leg to the starting position
- Repeat on the opposite side
- Keep your core engaged

Spider in high plank

Set 3

- Start in a low plank position 
- Extend one arm and touch the floor
- Repeat on the opposite side
- Keep your core engaged and your spine in a neutral position

Plank reach

W4/D2 Chest

Venecia

Awesome pushed through it was challenging but I’m loving it day 1 in the pocket !!!

W4/D2 Chest

Community

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