Name: Playbook - Coach Calli - W1/D3 Chest & DL Variations
Uploaded: 2023-12-11T08:26:34.074Z
Duration: 50 min
Description: W1/D3 Chest & DL Variations

Focus is on chest and deadlift, but still push yourself on the rows and squats. 
Working sets do NOT include warmup sets… so take at least one set at a very low weight to warm up the lift before adding weight.

Optional: at the end of the workout you can add 1-2 accessory exercises for 2x12-15. These exercises should be smaller muscle groups and focused on specific body parts that are important to you.

• Dynamic warmup drill. 
• Holding on to something sturdy, swing legs as high as possible
• Both forward & backward and side to side

Hip swings

• Grab top of foot with the same-side arm. Feel stretch in quad. 
• Keep it dynamic by alternating legs. 
• Extra challenge: lift opposite arm in air during stretch (in demo). 
• Modification: grab ankle, hold on to a wall.

Quad stretch, dynamic

• Front heel on the ground, feel a stretch in that 
hamstring. 
• Keep it moving by alternating legs. 
• Arms come up as hips come forward.

Hamstring stretch, dynamic

Swing each arm across body and in forward & backward circles

Arm swings

• Can use a band, PVC pipe, or a broom. 
• Keeping arms straight, bring arms all the way down front and back.
• Poorly named, but it’s a good upper body warmup.

Shoulder “dislocators”

• Good dynamic stretch for the hips & low back. • Use off hand for balance. 
• Be sure to breathe.

Figure 4 stretch

• WGS. 
• Focus: hip extension and thoracic rotation. 
• Try to get elbow to the floor, and bring arm up as if “wiping a wall.” 
• Keep hips open the whole time!

World’s greatest stretch

Full Warmup - 5min

• Laying prone on floor, arms and legs extended out
• Raise up both arms and legs off ground, squeezing glute/low back/shoulders
• Hold for time

Superman hold

Adding some variation today. Go heavy and keep form tight.
As reps go down, weight goes up.


At home modifications:
• Incline chest press can be laying on a ball, or prop a pillow under your upper back.
• BB DL = DB DL

- On an incline bench, start with weights overhead, getting shoulder blades/lat set
- Take a deep breath and lower weight, slightly tucking your elbows  
- Push the weight back up, working chest as you come up

Note: take your time setting up. Incline should not be too flat, nor too vertical

Incline chest press, DB

- Start with feet wide and toes pointed out
- Hinge down with a slight squat, pull slack out of bar but do not lift off ground yet
- Engage your lats, push feet through floor to bring bar and body up with neutral spine 
- Reach full extension keeping your upper body tight
- Hinge/squat back down with a lot of control as you place bar on the ground (do not bounce)
- Repeat for reps, breathing at the top of the movement

Note: this will feel more “squat-like” than a conventional DL

Sumo DL (BB)

Chest + Deadlifts

- Support yourself using your opposite arm
- Row dumbbell, to your hip while retracting your shoulder back

SA DB row

- Hold the dumbbell at chest height
- Squat down, keeping your chest up as you come down 
- Reach at least parallel and push through your feet to come up

Use a DB or KB

Goblet squat

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

W1/D3 Chest & DL Variations

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