Name: Playbook - GINA - WEEK 3- THURSDAY CHEST & ARMS
Uploaded: 2023-03-13T03:29:20.583Z
Duration: 60 min
Description: WEEK 3- THURSDAY CHEST & ARMS

Sammie

Grace

Missed a day, but these shoulders are wobbly

Betty

i hope to build up to do a full push up! this definitely pumped me up. the tricep pull down was rough

Lilly

Aisha

Amrit

- Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching

- Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible. 

- Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin

EACH SIDE 8 times! 2 sets

Worlds greatest stretch

- 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

4 rounds! Only rest after each round is complete

Push the barbell up until there is a slight bend in the elbow 
Pause at the top of the movement contracting your chest muscles
Slowly lower the barbell back to your chest and repeat

Landmine chest 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

Chest circuit

- 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

- 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 overhead tricep extension

Start by bracing your abdominals.
Tuck your elbows in at your sides and position your feet slightly apart.1
Inhale. 
Pull down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward

Tricep pull Down

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

3 exercises, 4 rounds. Ideally best for after your workout!

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time

Dumbbell deadbugs

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Get into a plank position 
- Lift one arm straight up while keeping your hips neutral 
- Switch arms, keep arm up for at least a second

Plank Arm Raises

Circuit - core

WEEK 3- THURSDAY CHEST & ARMS

Prithivi

Goooodd!! And exhausting 😅🙌🏽🙌🏽

Sonia

Dania

MONDAY - DAY 1 LOWER COMPOUNDS

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

Lucy

Szonja

TUESDAY - DAY 2 CHEST & SHOULDERS

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

Taylor

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

Brooke

WEDNESDAY DAY 3 - BACK BICEPS ABS

Gabby

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

Emma

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

Niki

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 ❤️

Farah

WEEK 3- TUESDAY BACK & SHOULDERS

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 ❤️‍🔥❤️‍🔥

WEEK 3- THURSDAY CHEST & ARMS

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