Name: Playbook - Doug Elks - W1/D1 - Upper Body
Uploaded: 2022-02-28T22:25:58.335Z
Duration: 60 min
Description: W1/D1 - Upper Body

Really good. Felt like I was back at college ball

Mason Bates

Doug

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

Push-ups

Pull-Ups

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med Ball Slams

Warmup

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Big Scissor Kicks

Bicycles

Core Activation

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Incline DB Bench

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Superset: Chest + Back

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Rope Pushdown

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

W1/D1 - Upper Body

Community

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