Name: Playbook - Heather Watkins - Tuesday (Home): Shoulders Chest Triceps
Uploaded: 2024-04-23T23:11:48.209Z
Duration: 40 min
Description: Tuesday (Home): Shoulders Chest Triceps

🔥🔥 push up to sit back got me good!!

Olivia Lester

Push Day — Our two main strength movements in this block:

1. Narrow Chest Press (rep range 10-15)
2. Lateral Raises (rep ranges 10-12 with the last set to failure) 

*Reference your strength log - can you increase weight from previous weeks or increase reps if you’re limited on weight? Both forms of progress!

Recommended cardio: 10 k steps / 15-20 minutes of LISS. Doesn’t have to be right after lift - can be later in the day!

Stand with your feet shoulder-width apart and extend your arms parallel to the floor.

Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel a stretch in your tricep

Arm circles

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

- 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

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

DB Lateral Raises

Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench.
Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
Once the dumbbells are in place, rotate your palms so they are facing forward.
Take a deep breath then press the one dumbbell overhead by extending the elbow and contracting the deltoid.
Slowly lower the dumbbells back to the starting position and then press the other overhead by repeating step #5.
Repeat for the desired number of repetitions. (total reps = 12)

Dumbbell seated shoulder 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:

- On a flat bench or the floor with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Dumbbell skull crushers

Push up to Sit Back

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

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

Decline push up

Finisher: CHOOSE ONE

Tuesday (Home): Shoulders Chest Triceps

Lacie Fallin

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

Samantha Parsley

Sara

Monday: (Home) Hamstrings & Glutes

Heather Sue

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!!

Tuesday (Gym): 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 (Home): Shoulders Chest Triceps

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