Name: Playbook - Georgina Cox - W2/D2 | Chest, Triceps & Glutes
Uploaded: 2024-04-10T14:01:52.004Z
Duration: 45 min
Description: W2/D2 | Chest, Triceps & Glutes

Warm up
Star jumps x30 seconds
RB squats x30 seconds
Plank x30 seconds
x3

Push ups 3xfailure

Superset
DB hipthrusts x12
(2 second pause)
RB BW hipthrusts x12
x3

Superset
DB chest press x10
Plate press x12
x3

Triset
OH DB tricep extension x12
(2 second pause)
RB kickbacks x12
RB abductors x12
x2, 1xfailure

- 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

Star jumps

- Stand with feet shoulder width apart and a band just above your knees 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squats with resistance band

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

Plank

Warm up

- 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

Press up

- Support your upper back onto a bench with your knees bent and a band above your knees 
- Push your legs out against the band
- Drive your hips up squeezing your glutes 
- Keeping your feet aligned with your knees 
- Ensure your movement against the resistance is smooth and controlled

Bodyweight hip thrusts with resistance band

- Support upper back on a bench and the dumbbell at your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell hip thrusts

Superset

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell chest press

- Squeezing a plate in front of your chest
- Push the plate out
- Bring the plate back in to your chest

Plate press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell tricep extension

- With a band placed just above your knees 
- Lift one leg back behind you engaging your glute
- Complete desired reps then repeat on the opposite side

Resistance band kickbacks

- Stand tall and hold onto a stationary surface with a band just above your knees 
- Raise one leg as far out to the side as possible 
- Allow your leg to lower back down
- Complete desired reps then repeat on the opposite side

W2/D2 | Chest, Triceps & Glutes

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