Name: Playbook - Brittan Pack - MFM w2d3 chest + triceps
Uploaded: 2024-01-26T12:12:41.703Z
Duration: 30 min
Description: MFM w2d3 chest + triceps

Day 3 - feeling sore this week? That’s ok! Movement will help to work out the soreness. Be sure you are warming up and stretching before/after each workout and that you’re eating to replenish and refuel your recovery 🍌

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a tricep (elbow skimming the side of the body) push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to tricep push-up

In a push up position, lower by bending the elbows, push back up only halfway, repeat and pulse 
-modify on knees

Push up pulse

In a plank position, bring one knee into your chest, rounding your back and squeezing your abs in tight, come back to plank, alternate legs 
-to modify, elevate hands by placing on a bench or chair

Slow mtn climber march

Warm up chest

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards your shoulders
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers to shoulders

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell swing

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Modify by coming down on knees
-8 each side

Up down plank

-to modify, step it out and go slower
-in a bear position (knees off the ground) kick through each leg (to modify, come down on your hip so your arm is not supporting your weight)
-come back through center and hop feet back into a plank, come all the way down to the ground, then all the way back to standing (performing a burpee)

Bear kick through to burpee

Chest + tris circuit

MFM w2d3 chest + triceps

Second round of this and I can feel myself getting stronger!

Jess

Amazing, great start that made me feel good

Lisa

MFM wk 1 day 1 Lower Body

MFM w1d2 Back + Biceps

MFM w1d3 chest + triceps

MFM w1d4 total body

Kicked my butt. I did 3 rounds and 17 amrap. It got my heart going and shoulders burning. Loved the core section in the middle.

Today I completed 3 rounds + 31 reps of the AMRAP! What did you get?!

Brittan Pack

MFM w1d5 shoulders + core + HIIT

MFM wk 2 day 1 Lower Body

Love today’s workout! I am getting much more flexible, my knees got higher with every time during the last rep.

MFM w2d3 chest + triceps

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