Name: Playbook - Emily Moon - W1 D1
Uploaded: 2023-08-24T22:39:40.490Z
Duration: 60 min
Description: W1 D1

Chalyse

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat Dumbbell Bench Press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline Dumbbell Chest Press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell Skull Crusher

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raise

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope Tricep Extension

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec Deck

W1 D1

Put in the work on this one! Loved it ❤️🔥

Emily Griffin

W1D2

Annette

W1D3

W1D4

Emily

W1D5

W1D6

So simple but an amazing burn! My main focus right now is marathon training and I’m loving pairing these with my short recovery runs to maintain lean muscle and strength!

W1 D1

Community

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