Name: Playbook - Heather Watkins - Tuesday (Gym): Shoulders Chest Triceps
Uploaded: 2024-04-23T23:11:47.745Z
Duration: 50 min
Description: Tuesday (Gym): Shoulders Chest Triceps

Heather Sue

Push Day 💪🏼

Our two main strength movements this cycle: 
Narrow Grip Chest Press & 
Cable SA lateral raises 

Rep range remains the same for week two with the goal to improve form, slow reps
down if you can and/or lift heavier! 

Utilize and Refer to your strength log so that you can work to intentionally progress from here!

Optional, but recommended cardio - LISS 15/20 minutes. This doesn’t have to be right after your workout - can be any time of day!

Start on all fours making a tabletop with your body
Stack your hips directly above your knees and position your elbows, shoulders, and wrists in a straight line to the ground.
Lift your right hand up sending your gaze up with it and then follow your right hand down as you thread it beneath your left arm.
Keep your hips high and allow your chest to rest on or come close to the ground.
Push your hips back and up and keep some pressure in your left palm
Hold the position for as long as you need and then switch sides.
To come out, press firmly into your left palm and slowly unthread your right arm reaching back up towards the sky, the gaze can follow.
Return your right hand down to the ground back in tabletop.
Repeat on the left side.

mobility - Thread the Needle

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

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

Incline push up

Activation Warmup

- Lay down on bench or floor with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

Dumbbell narrow chest press

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
10 per side, rest 60 seconds between sides

Cable side lateral raises

- Assume a half kneeling position 
- Using one arm/one dumbbell - Start with your palms facing you
- Press the dumbbell above your head, Rotating your wrists as you go up 
- Reach full extension and reverse the motion as you come down
- complete these reps per side

Half kneeling SA arnold press

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Upright row

Superset:

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep extensions

Push up to Sit Back

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

High plank shoulder taps

Finisher:

LISS

Low Intensity Steady State

Tuesday (Gym): Shoulders Chest Triceps

Lacie Fallin

Lordy you have smoked my lower body today!!!  Loved it!!!

Samantha Parsley

Sara

Monday: (Home) Hamstrings & Glutes

New strength group—🥵 new challenge! Loved it!

Shaunti

Monday: (Gym) Hamstrings & Glutes

Jessica

Did a quicker circuit-style and lowered weights a teensy bit {due to time} and WOW 🤯 still a great burn!!

Olivia Lester

Tuesday (Home): Shoulders Chest Triceps

Did my LISS earlier in the week & tacked this onto full body — loved this circuit!!

Wednesday: LISS & Core Circuit

Melissa Watson

Katelyn Thiele

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Home): Back Biceps + abs

Friday (Gym): Back Biceps + abs

Perfect for a Saturday morning of starting over with my journey!

Saturday: Optional Full Body Conditioning

I started this week over because I didn’t complete it and was quickly reminded how brutal this workout is! Jello legs for days!

Definitely feeling the burn this morning!!

I had to modify the reverse plank. I did a regular plank with leg lifts. I still felt the burn.

Abbie

Saturday: Full Body Conditioning

Mandi

Took the last 2 days off due to illness but this perked me right back up!!

That looked much easier than it was for me!!!  Good butt kick on this Saturday morning.

My arms were noodles by the end and I had to make some modifications but it was a good workout! 🏋️

Megan Stevens

Hannah

That core workout was no joke. Now enjoying a walk on this beautiful day!

Devon

Katharine

Almost dropped my weights with that finisher. Woah!

3 way raises got me good at the end!! 🥵

Tonja Peterson

Christine

Holy cow- those curtesy bench step overs were KILLER

Sunday Funday 🥳 Really enjoyed this one!!

Tuesday (Gym): Shoulders Chest Triceps

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