Name: Playbook - Connor Obrochta - Chest Day
Uploaded: 2022-09-01T18:11:19.579Z
Duration: 60 min
Description: Chest Day

The format for this workout is basically  R. Side then L. Side followed by a max out movement!

Keep that focus in mind working with strength on the Single Arm movements then working burnout (max out) with strength when the timed movements is introduced!

Great prep work for your shoulders for pre/post workout as a warmup! Make sure you go through each movement to it’s fullest range of motion!

Use these movements if you have shoulder mobility problems, kyphosis, or rounding of the shoulders!

Starting in a 1/2 kneeling position separating your font heel from your back knee
- push your hips as far forward as you can and hold them there
- from there pull on your knee with your opposite arm and rotate back knee side
- come back to the start rocking back on your back heel and locking your front leg out reaching for your toe to open up hamstring 

Complete 4 on each side 

***hold each for 4-8 seconds maximizing each rep

1/2 kneeling hip flexor rotation to straight leg reach

- Lying face down on the ground, arms and legs extended
- Raise one of your arms and your legs ( opposite arm opposite leg)
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

***hold each for 4-8 seconds maximizing each rep

Alternating Superman

- Start in a push-up position with your core engaged
- Press into your hands with a flat back and your glutes up towards the sky
- reaching your head back to your toes to keep opening up your shoulders and hamstrings

*** hold each rep for 4-8 seconds

Pike / Down Dog

- Lying face down on the ground, arms at 90’ on either side of your body and legs extended
- Raise your chest and both your arms up keeping the 90’ position and your legs staying on the ground 
- Engaging your glutes as you lift
- At the top press both hands over head continuing to reach up towards the sky bringing your thumbs together 
- Retrace and Lower back to starting position

Superman OH press

Shoulder Opener/Mobility Warmup

Working with heavy weight on each set!
Set this up with 2 heavy DBs for your single arm and both arm chest press.

Complete the R. Side then L. Side followed by a max out movement!

Single are chest press on both sides for the intended reps from there grab both dumbbells and max out (30 sec or less) as many as you possibly can do!

From there drop into your pushup to DB pull through 

Complete 3 more rounds after that (4 in total) increasing the weight for each round

Laying supine on a flat bench with feet flat and core engaged
- start with a DB in your right hand extended right over your chest with palms facing away from your face
- allow the DB to come down on either side of your chest keeping your elbows at 45’
- press DB back up to start and repeat

Single Arm  DB Chest press (R. Arm)

Laying supine on a flat bench with feet flat and core engaged
- start with a DB in your left hand extended right over your chest with palms facing away from your face
- allow the DB to come down on either side of your chest keeping your elbows at 45’
- press DB back up to start and repeat

Single Arm DB chest press (L. Arm)

Laying supine on a flat bench with feet flat and core engaged
- start with two DDBs extended right over your chest with palms facing away from your face
- allow DDBs to come down on either side of your chest keeping your elbows at 45’
- press DDBs back up to start and repeat

DDB Flat bench Chest press

In a push-up position making sure your hands are under your shoulders, core is engaged, wide stance with your feet
- start with the DB behind your wrists to the outside of your body
- reach through and pull the DB to the arm side and repeat

Pushup Position pull through DB

Block 1 DDBs (Strength Chest)

In this block with the cables treat it similar to the first block where you complete the R. Side then L. Side followed by a max out movement 

In this case 

R. Side cable fly (for strength reps)
L. Side cable fly (for strength reps)
Cable fly (max out reps in 30s)

R. Side PUP ‘T’ (for strength reps)
L. Side PUP ‘T’ (for strength reps)
Band pull (max out reps in 30s)

- Keep your core tight and your back straight. Step out away from cable grabbing a handle in your right hand!
- Having a slight bend in your elbow, bring your hand out in front of your chest  together squeezing your pecs 
- Lower slowly bringing your hand back to either side of your body

Cable Fly (R. Arm)

- Keep your core tight and your back straight. Step out away from cable grabbing a handle in your left hand!
- Having a slight bend in your elbow, bring your hand out in front of your chest  together squeezing your pecs 
- Lower slowly bringing your hand back to either side of your body

Cable Fly (L. Arm)

- Keep your core tight and your back straight. Step out away from cable grabbing a handle in each hand!
- Having a slight bend in your elbows, bring your hands out in front of your chest  together squeezing your pecs 
- Lower slowly bringing your hands back to either side of your body

Cable Fly

In a Push-up Position with your body lateral to the cable 
- keep your hands under your shoulders grabbing the handle with your outside hand (R. Arm)
- Push the ground away and pull the handle out lateral to a ‘T’ position

Cable ‘T’ raise PUP (R. Arm)

In a Push-up Position with your body lateral to the cable 
- keep your hands under your shoulders grabbing the handle with your outside hand (L. Arm)
- Push the ground away and pull the handle out lateral to a ‘T’ position

Cable ‘T’ raise PUP (L. Arm)

- Stand holding a band forward of your shoulders
- Keep your arms locked out core engaged 
- Pull your arms apart and back adding tension to the band
- Bounce band off your chest on each rep
- Release and repeat

Chest Day

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