Name: Playbook - Georgina Cox - W7/D2 | Upper Body | Chest & Shoulders
Uploaded: 2022-12-12T07:27:13.034Z
Duration: 45 min
Description: W7/D2 | Upper Body | Chest & Shoulders

Camilla

Love starting my week off right! 💪💪💪💪💪💪

Maggie

Great way to end my day - feeling strong... and sweaty! 💪🔥

Abby

Yassssss so good to get everything pumped & flowing first thing. Feeling strong & empowered & ready for the day 💥

Warm up
Mountain climbers x30 seconds
Bird dog x30 seconds
Plank x30 seconds
x3

DB single arm chest press 4x10

DB shoulder press 4x10

Superset
Push up on knees x10
DB chest flys x10
(3 second eccentric)
x4

Superset
DB lateral raises x12
DB front raises x12
(2 second pause)
x4

Plate press until failure
DB rear delt flys until failure

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Bird Dog

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

Plank

Warm up

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower one dumbbell to chest level 
- Press dumbbell back up over your chest
- Repeat with the other arm

Single arm dumbbell chest press

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Standing dumbbell shoulder press

- Starting on your knees 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 on knees

Chest fly (3 second eccentric)

Superset

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

Standing dumbbell lateral raise

DB Front raise (2 second pause)

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

Plate press

- Bend forward to focus on the rear delts 
- Raise the dumbbells engaging the back of your shoulders
- Lower the dumbbells with control

Standing rear delt fly with dumbbells

W7/D2 | Upper Body | Chest & Shoulders

Yesenia

Love the upped challenge from the first series! So thankful to have this program

Saringi

W1/D1  Lower Body | Quads & Glutes

Clara

W1/D2  Upper Body | Chest & Shoulders

Great workout as always. I had surgery a few weeks ago and just getting back to working out, so I didn’t complete all of it. Thanks G! X

Theresa

Do you have any tips on how to start the dumbbell hamstring curls?

W1/D3  Lower Body | Hamstrings & Glutes

Those dumbbell 21s!!! Such a great challenge

Felt so good to do a full workout. Been on vacation this week and tried to get it in as I could.

W1/D4  Upper Body | Back, Biceps & Triceps

Corinne

Kristina Copeland

W2/D1  Lower Body | Quads & Glutes

Natalie Luck

W2/D2  Upper Body | Chest & Shoulders

W2/D3  Lower Body | Hamstrings & Glutes

Baylea

W2/D4  Upper Body | Back, Biceps & Triceps

Klaudia

Oh wow that was a tough one, but I managed a hip thrust pb of 30kg 💪 so proud of how far I've come ❤️

Laura

W3/D1  Lower Body | Quads & Glutes

Any tips you have on transitioning from knee pushups to off knee? I tried the bench today and it was an epic fail lol. Anything I can try between the two?

I always forget what a shoulder burner this one is! May not be able to wash my hair later! 🤣

🔥🔥🔥 it’s 4th of July in America which I love but also it’s a lot lol. Crowds, my kid has too much sugar etc 🤣 Working out my anxiety so i can be a chill mom. Also thank you for reminding us we can eat all the foods and no one should care.

W7/D2 | Upper Body | Chest & Shoulders

Community

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