Name: Playbook - Kaitlyn Lanros - Chest, shoulders, abs
Uploaded: 2023-03-21T00:26:03.754Z
Duration: 60 min
Description: Chest, shoulders, abs

- 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)

- 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

***Single Arm Shown*** 
If you don’t have access to two cables at the same time. 
Reps are for each side. 
- 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

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

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

Machine lateral raise

Standing tall, holding a dumbbell in each hand with the palms of your hands facing for forward. 
-Make sure that you keep your elbows slightly bent. 
-now move the dumbbells be creating a semi- circle as you bring them outward and upward from the starting position to over head.
-breath in as you perform this portion of the movement 
-Reverse the movement to return the weight to starting position as you exhale.

DB Around the Worlds

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell ab rollout

Sit down with your legs fully extended, and lean back. 
-Bend your legs and bring your knees to your chest. 
-Extend your legs back out to starting position with control.

Chest, shoulders, abs

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