Name: Playbook - Brittan Pack - W1/D4 Chest + Back + Tris
Uploaded: 2023-12-26T19:39:40.463Z
Duration: 30 min
Description: W1/D4 Chest + Back + Tris

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- laying on your back
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell chest press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

W1/D4/C1 chest/back/triceps

- On a flat bench or floor with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Bend forward slightly, keep a neutral spine
- Keep a slight bend in the elbows
- Raise the dumbbells back and up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell delt fly

-squat down, holding your hands up behind your head
- come to a standing position and lift one knee
- twist opposite elbow to knee
- keep core tight

Squat knee to elbow

W1/D4/C2 chest/back/triceps

- 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 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 push-up

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell bent over row

- Bring one leg back behind your front leg as if ice skating
- hop to other side, landing softly

Skaters

W1/D4/C3 chest/back/triceps

-laying on the floor or bench, raise the weight overhead
-pull weight back over chest by using lats (similar to lat pull down movement when standing)

Lat pullover

-sit on the floor or chair/bench and lift yourself off the ground
- bending at the elbows, careful not to dip into the shoulders
- push up into the heel of the hand, engaging the triceps

Tricep dip

- Hands directly under your shoulders
- Keep entire body tight as you hold position for time

W1/D4 Chest + Back + Tris

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