Name: Playbook - Hannah Stebnicki - Week 1 - Day 1: Chest
Uploaded: 2024-02-03T02:45:35.803Z
Duration: 45 min
Description: Week 1 - Day 1: Chest

This workout is a total of 3 exercises and then a push-up circuit at the end. 

Start out light to make sure you get the proper form down only then start to go up in weight. 

DM for help with form

Preform two rounds with no rest in between. Make sure you take your time on the mobility moves and don’t just fly through them.

- 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

Jumping jacks

- Begin in plank position 
- Drive right knee to left elbow and  repeat on other side
- Make sure to keep your abs in and contracted and a neutral spine (think shoulders away from ears)

MT Climber Opposite Knee Opposite Elbow

- begin in plank position step one foot as close to hand as possible 
- squeeze your glute reverse to plank and repeat

Deep lunge hip hypertensions

- Starting on your knees with a flat back reach your hand out in front of you press down with your palm and hold until tension is released
- repeat on other side

Child’s Pose front reaches

- Start on knees with a straight back and shoulders away from ears
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Scapula push up modified

- Begin by laying down on your side bend your legs into 90 degrees in front of you
- Extend both arms in front of you palms facing each other 
-Reach top arm across body to the back tapping the ground with top of hand and maintaining eye gaze on hand the whole tkme

90/90 Book Openers

- Begin by laying down on your side bend your legs into 90 degrees in front of you
- Extend both arms in front of you palms facing each other 
- While maintaining contact with the ground rotate extend arm above you and at the same time rotating palm upwards go as far as comfortable return the same way to starting position

90/90 Shoulder Rainbows

Full-body Warm Up

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees
- make sure to keep your elbows slightly in towards your body

Incline dumbbell press

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

This circuit requires three different push-up variations.

Choose the highest incline you can manage to complete with good form. 

Advanced can start with wall push-ups. Next is feet on bench, then regular, then incline. 

If you are not able to do any of these yet start on your knees and preform as many as you can

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Extend your arms engaging your core as you come up

Wall Push-up ( feet on bench if not there yet )

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Week 1 - Day 1: Chest

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