Name: Playbook - Connor Vancuren - W1/D2 Chest and core
Uploaded: 2023-04-19T17:57:24.267Z
Duration: 60 min
Description: W1/D2 Chest and core

-Lay back flat on bench with a dumbbell in each hand
-Engage core and glutes
-lift dumbbells above your chest
-Squeeze shoulder blades as you lower

Dumbbell bench press

-Set bench at incline
-Hands slight wider then shoulder width
-Lower barbell down to chest and push back up
-Lower slowly and explode up

Incline barbell bench

-Lay on flat bench with two dumbbells above your chest 
-Arms slightly bent
-Dumbbells pressed together
-Open up chest and slowly lower dumbbells to your side
-Use chest to push back to starting position
-Keep core tight

Dumbbell flys on flat bench

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

-Slightly bent over with stability ball in front out you
-place forearms on top of ball 
-slowly roll out while tightening your abs until you and in a plank position 
-Keep back flat, don’t arch your back

Stability ball rollout

-Hold medicine ball in your hands and lay on back with arms straight behind head and legs straight out
-Tighten abs
-Raise feet and medicine ball straight up until it touches feet
-Slowly lower back to starting position

Medicine ball V up

-Lie on back with knees bent and hands at your sides
-Lift upper back and shoulder blade off the ground
-Bend to the left bring your left hand to touch your left heel then repeat on the other side

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