Name: Playbook - Eliza Katoa - 05/03 Chest, Shoulders, Triceps - Gym
Uploaded: 2024-05-06T02:11:34.828Z
Duration: 60 min
Description: 05/03 Chest, Shoulders, Triceps - Gym

Leilani

Lola

Thoracic spine rotations (10 each side)

Arm circles - forward & backward (20 sec each way)

Alternate bringing one arm across your body. Stretching your shoulder and back.

Dynamic arm pulls

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Upper Body Warm-up

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell kneeling Arnold press

- 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 increase weight each round)

- Perform a push press with a small pulse at the bottom of each rep.

Push press with pulse

Perform a push-up once you get into that high plank position, push your hips back and then at the needs into an elevated child’s post. Go back into a high plank position and perform another push-up and repeat.

Rocket push-ups

Strength Superset

Squeeze your shoulder blades together and engage your core as you pull that cable back to your face.

Half kneeling cable face pull

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Hip bridge hold dumbbell crush press

15 Min AMRAP

05/03 Chest, Shoulders, Triceps - Gym

Cosi

NEW DAILY TRAINING WORKOUT SCHEDULE

I love doing workouts I’ve never done before!

Teki

05/20 Legs + Shoulders - Gym

Airyn

Sandra

Braelyn

05/20 Legs + Shoulders - Home

Such a great pump session! Loved the weights after a fun weekend!

Christine

Wow that was good. Woke up late so super grateful for these 30 min sessions! 🙌🏻

05/03 Chest, Shoulders, Triceps - Gym

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