Name: Playbook - J B - W1/D1 Block 1 - Easy Run and Chest
Uploaded: 2022-06-21T17:29:51.179Z
Duration: 60 min
Description: W1/D1 Block 1 - Easy Run and Chest

For your run, complete 20 - 30 minute run at easy pace at any point during the day.

Wide Leg Situps

Lay on your back, flexing the core, hold your arms straight back behind your head. Attempt to keep shoulders and legs off of the ground.

Hollow Hold

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Core Circuit

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

Push up

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Lay on your back at 35-50 degree angle with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

Dumbbell Incline close grip press

Chest Activation Warm-Up

- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell Chest Press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Have your hands on both sides of the medicine ball. Slowly lower until chest hits the med ball, then push until arms are fully extended again.