Name: Playbook - Bridget Bollig - Chest & Core
Uploaded: 2023-11-22T12:19:29.651Z
Duration: 60 min
Description: Chest & Core

Chest & Core Workout
- Incline bench press 4x6-8
- Incline chest fly 4x10-12
- Flat dumbbell bench press 4x8-10
- Push up 3xAMRAP
- Cable crunch 3x10-15
- Knee tucks 3x10-15
- Suitcase carry 3x10-15

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Dumbbell push ups

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging knee tucks

- With a single dumbbell in hand at your side, keep core tight 
- Walk slow and controlled 
- Repeat on opposite side

Dumbbell single arm suitcase carry

Chest & Core

Dumbbell Shoulder Workout

I love the way it is set up! The videos help so much! I like that it shows how many sets of each and how much rest. I feel really confident after doing the whole plan!

Chest & Core

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