Name: Playbook - Greg Jones - Day 4 // Triceps, Chest, Shoulders + Abs
Uploaded: 2021-03-20T16:52:52.000Z
Duration: 60 min
Description: Day 4 // Triceps, Chest, Shoulders + Abs

Jarrad

1. Start in a plank position with hands slightly wider than shoulder-width apart and feet together.
2. Press into the floor with your upper body, and lift your hips up and back into a downward-facing dog pose 
3. Lower your hips until you're back in a push up position while squeezing your butt.

Hindu Push-Ups

- Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat. 
- Stop just before your chest touches the floor, then push back up to the starting position.

Diamond Push Ups

1. Position your hands on the floor. Place your toes on a raised object, such as a box or bench. ...
2. Bend your elbows, lowering your entire body towards the floor. ...
3. Lower yourself until your chest and chin are touching the floor.
4. Push yourself back up to position 1 by straightening your arms.

Decline Push Ups

1. Start in a plank position with arms placed slightly wider than shoulder-width. 
2. Perform a pushup while you laterally move your upper body in one fluid circular motion. 
3. Alternate directions after each rep.

Circle Push-Ups

1. Get into a plank position with your hands directly below shoulders and both hands close together , your neck and spine neutral, and your feet together.
2. On the descent, keep your elbows pinned to your sides and your upper arms straight back.
3. Lower down until your chest reaches the floor and return to start.

Close Stance Trip Push-Ups

1. Begin in a plank position with your arms straight and hands on the ground.
2. One hand at a time, come down onto your forearms.
3. With the same hand leading, press yourself up onto your hands, keeping the rest of your body as stable as possible.
4. Repeat the full movement, alternating the arm that makes the first move each time.

Up & Down Planks

1. Start in a plank position on your hands with your feet together. J
2. Jump your feet into a pike position, keeping your legs straight throughout the movement. 
3. Jump back to the starting position, keeping your back flat as you land. 
4. Repeat.

Day 4 // Triceps, Chest, Shoulders + Abs

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