Name: Playbook - Connor Obrochta - Chest Day
Uploaded: 2022-09-01T18:11:19.620Z
Duration: 60 min
Description: Chest Day

In this workout you have three blocks to get through starting with a shoulder mobility and warm-up.

Equiptment: 
• DDB
• Bench
• Cable with Pull-up bar
• Bands

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

4 rounds of 3 movements 

Try to increase weight as the reps decrease. Limit rest intervals between movements and rounds.

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

Laying flat on an incline bench (45’)  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 incline DB chest press (R. Arm)

Laying flat on an incline bench (45’) 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 incline chest press (L. Arm)

a push-up position making sure your hands are under your shoulders, core is engaged, wide stance with your feet
- start with the DDB in each hand
- row one DB up glueing your elbow to your rib cage then kick back the DB
- extending your arm parallel to your body squeezing your tricep and alternate

Pushup position DDB alt tricep kickback

Block 1 (Heavy Chest + Tricep)

3 rounds 4 movements 

Focus on increasing the weight as the reps decrease. On the banded movement treat it as a burnout with quality reps until triceps are burnt out.

- 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

- 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 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)

With a band anchored out in front of you
- grab onto the band with both hands and hinge over at the hips
- keeping your elbows tucked into your rib cage and an underhand grip
- extend both arms back past your pockets squeezing your triceps and reset

Resistance band Tricep Extension

In a hanging position, pull your shoudler blades down and back and engage your core 
- Keeping your core tight
- Raise your knees up slowly coming up to hip level
- Avoid swinging by controlling the movement

Hanging Leg Raise

Block 2 (Cable + Core)

3 movements 4 rounds as quickly as you can all based off time!

Take little to NO rest in between movements working with a weight you can raise and press. Drop to your knees or incline pushup if needed

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

- Tip* starting with hands under your shoulders, act like you are slightly crunching  and tuck your hips to squeeze your core, hold that position and allow your chest to fall inline with your hips

**drop to knees if needed**

Push up

In a shoulder width standing position, knees slightly bent and hips back, core tucked
-raise both DBs up to the front stopping at shoulder height and lower

-Tip* keep your shoulders pulled down and back the entire down

Standing front raise

In a shoulder width standing position, knees slightly bent and hips back, core tucked
-press both DBs up to 45’ angle ( corner of the room) stopping over for head height and lower

-Tip* keep your shoulders pulled down and back the entire down

Chest Day

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