Name: Playbook - GINA - TUESDAY - DAY 2 CHEST & SHOULDERS
Uploaded: 2023-03-13T03:29:20.488Z
Duration: 60 min
Description: TUESDAY - DAY 2 CHEST & SHOULDERS

Awesome workout. I really love the incorporation of some mobility exercises

Lucy

Grace

Szonja

Emma

I really liked it…those cable pulls were really hard but good overall

Rehaab

merna

Sabra

Taylor

Valerie loera

Killer! Shoulders were burning by the end

This one KILLED, enjoyed it but hated the push-ups hehe

Sarah Nagib

Gina, you know what you’re doing! that’s it.

Samxmuz

Marianna

Amazingggg! Ahhhhh. I’m typing literally post work out! Thanks Gina! ❤️💪🏼

Callie

It was great. My arms were just super tired which is good.

Oliva Rose

Round 2 of this split challenge! 
I was able to up my weights. The best feeling. ❤️❤️

Amrit

Super sore the next day!! But super worth it, loves every minute! 
I’m super behind on the workouts because I started late but better late than never

Tess

Omg I’m like a day behind, and I’m tired as hell, but glad I pushed through. This is my first time leaving a comment but I had to.  This workout did not seem like it would have me feeling like this…. My shoulders are on fire but in a good way 😊

Nash

I couldn't complete all sets because my period pain is insane. But I still ran 5.5 miles today. Thank you for the motivation, Gina!

Arcelia

Jenni

Never have I  ever done a workout like this. It kept me going!! 
Every morning is exciting now! 🔥

Jessica

Haven’t had a kick ass shoulder / chest workout in so long! Definitely pushed my limits with the bench press and the shoulder taps with the bear pose variation but I did it ❤️❤️❤️

Farah

Aisha

Niki

Lol even sweatier than day 1, loved the run to start and end the workout! Gonna be burning tmrw

Betty

Woohoo! Joined late, but finished day 2! The last superset thooo 😮‍💨

karen

Not a huge fan of upper body days but this one was 🔥🔥🔥🔥

Golnoush

the buuuurrrrrnnnnn ⭐️⭐️⭐️⭐️⭐️

Lilly

Fernanda

shoulders r dead. a good dead 😮‍💨

Darcie

I love this workout! Do your best and make sure to write a review 😉 you got this ladies! Let’s keep pushing!

Treadmill Jog

- lay down on your stomach with a long band or a towel in your hands 
- Pull your arms apart and back adding tension to the band
- try and bring your elbows together as if they’re about to kiss 
- Release and repeat

Banded pull aparts

Don’t be scared by the name! Lol these help loosen up your rotator cuff, and lubricates the shoulders. 
- Stand with your feet shoulder-width apart, toes facing forward
- Squeeze your butt and brace your core throughout the movement to prevent bending your lower spine.
- Keeping your arms straight and chest proud, lift the band in an arc in front of your body and above your head, then rotate the band behind you.
- If you can move the band and your arms without bending, continue rotating the band all the way around until it touches your butt or the back of your thighs

Shoulder Discolates

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

-Go into a static bear crawl hold (all fours on ground, knees above the ground)
- touch the opposing shoulder with your hand and try not to sway your hips

Bear crawl Shoulder Taps

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest
- I suggest using a lighter bar if you feel like you cannot bench 44lbs (this is the weight of the standard bar)

Flat bench press

- Place hands on bench and get into a plank position 
- lower your chest to the bench and pushing back to your beginner position 
- Keep glutes squeezed, and core tight

Bench Push Ups

- Start by standing tall, with feet staggered, and the in one hand. 
- have the cable leveled to your chest 
- Bring your hand infront if you, slight bend in the elbow engaging your chest
- Pause and let your arm return back to the starting position

Cable chest flies

This is a superset! Make sure to do it 4 times!

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

Dumbbell lateral raises

Hold the dumbbells in front of you with palms facing toward you
- Maintain a bend in your elbows
- Raise the dumbbells forward and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Dumbbell alt. ISO front raise

SHOULDER CIRCUIT

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

Single arm dumbbell shoulder press

TUESDAY - DAY 2 CHEST & SHOULDERS

Prithivi

Goooodd!! And exhausting 😅🙌🏽🙌🏽

Sonia

Dania

MONDAY - DAY 1 LOWER COMPOUNDS

this was my first workout with Gina and it didn’t disappoint 🤩🔥

Day 3 can't remember the last time I was this sore

Brooke

WEDNESDAY DAY 3 - BACK BICEPS ABS

Gabby

Sammie

So good!! ❤️‍🔥 that ball slam combo killed me!

FRIDAY- DAY 5 FULL BODY LOWER FOCUS

Third time and still tough!!! 💜💜💜

Loren

SATURDAY- DAY 6 FULL BODY UPPER CORE FOCUS

Safiyah

in my experience this is more like a 90 min workout and make sure you are fueled well before you start. i couldn’t finish it for the first try, but next time 💪🏼

WEEK 2 MONDAY- DAY 8 LOWER BODY

I did this workout after laying in bed for two days with debilitating pain due to endometriosis. Not today, motherf*cker!!! 💪🏼💪🏼

Pushed through even though I wasn’t feeling it! Great workout!!💪🏼🔥

Julia Garcia

WEEK 2- TUESDAY LOW IMPACT CORE FOCUS

WEEK 2 - WEDNESDAY CHEST AND SHOULDERS

Yasmin

WEEK 2- FRIDAY BACK BICEPS ABS

Offering alternative modifications for like slam balls (my gym didn’t have a slam ball :( ) thank you!! You rock btw

Finally got a hang of those kettle bell swing presses! 👌🏼

Second round 🤘🏻 second week done ✔️ ready for next week 💪🏻

WEEK 2- SATURDAY FULL BODY- LOWER FOCUS

Daaamn! Needed to skip the last exercise because I was DEAD! Till failure 🫶🏼 Loved it 💛💪🏼💪🏼

Karin

WEEK 3 - MONDAY LOWER BODY GLUTE FOCUS

Felt good , but I know I’ll feel it all tomorrow!

LOVED!! 😍 my whole upper body is toast 🥵

Definitely pushed myself to come and do this workout and I’m glad I did 🔥🔥 love ❤️

WEEK 3- TUESDAY BACK & SHOULDERS

Missed a day, but these shoulders are wobbly

WEEK 3- THURSDAY CHEST & ARMS

WEEK 3 - FRIDAY FULL BODY

Thank you so much this was an amazing challenge (my first) and wow I feel so much stronger ! Can’t wait for the next one!

Mann that skip rope circuit at the end was killer on my and 😭 can't believe it's over. Thanks Gina for this 3 week circuit ❤️‍🔥❤️‍🔥

TUESDAY - DAY 2 CHEST & SHOULDERS

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