Name: Playbook - Justen Mills - Chest
Uploaded: 2022-09-02T19:50:37.089Z
Duration: 45 min
Description: Chest

This workout will start with a warm up and a strength component followed by a Tabata finisher!

This warm up is designed to get you ready for the workout in five minutes or less!

- 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

- 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 (modified)

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Warm up (upper body)

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position
- Pause at the top for 2-3 seconds

Dumbbell Floor Press

- 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

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

Floor dumbbell flies

- 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

- Laying on floor and open up chest 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Start with your arms extended above your shoulders and a dumbbell in both hands
- Bend at the elbows lowering the dumbbell towards the top of your head
- Fully extend your arms back up contracting your triceps

Chest

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