Name: Playbook - Kait & Martin - Bodyweight Only Chest 🔥(Advanced)
Uploaded: 2022-06-13T17:58:29.827Z
Duration: 45 min
Description: Bodyweight Only Chest 🔥(Advanced)

These advance workouts are taking me to a whole new level! #fire

LeeAnn

8 Exercises	
30-45 s rest between exercises	
2 min rest after giant set	
Repeat 3-4x around	
	
Workout Details:
1. Pike Push Ups x8
2. Decline Push Up to Pike x8
3. 90 Degree Holds x20s
4. Plyo Flye Push Ups x10
5. Explosive Push Ups x10
6. Incline Explosive Push Ups x10
7. BW Tricep Extensions x8
8. Bench Dips x15

- Begin in quadruped position
1. With fingers pointing forward, elbows completely locked out, rock back and forth
2. With fingers pointing back towards your legs, elbows completely locked out, rock back and forth
3. Continue by placing the top of your hands on the ground, fingers pointing into you, elbows locked out, rock back and forth
4. Lastly, maintain previous position and attempt to close and open your hands

Wrist Prep (4-positions)

- Start in a loaded beast position
- Begin movement by stepping into a deep lunge
- Keep the hand closest to the front leg, on the ground
- Lift opposite arm off the ground and rotate away while keeping your hips squared
- Return back to starting position
- Alternate sides

World’s Greatest Stretch

-Start in quadruped position, hips stacked on top of knees and shoulders stacked on top of wrists
-Begin by reaching through to either side and using the ground as an anchor to get deeper rotation on thoracic spine
-Bring the same arm back to the other side and reach with the elbow to create rotation on thoracic spine in the opposite direction
-Alternate L and R

Thread The Needle

- Lying face down on the ground, arms and legs extended
- Begin movement by activating upper back and lifting arms up
- Actively pushing the arms towards the ceiling, continue by taking your arms through internal rotation as you bring them behind your back
- Place the top of your hands on your lower back
- Bring scapulae together, lift hands up and return arms to starting position

Around The Worlds (Shoulder Mobility)

- Step inside a light resistance monster band
- Stand holding a band with hands shoulder width apart
- Initiate movement by performing front raise
- Pull your arms apart and back adding tension to the band
- Release and repeat

3-D Band Pull Aparts

- Start in a plank position 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Scapular Push Ups

Chest Warm Up/Activation

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push Ups

- With your feet elevated on a platform
- Perform a decline push up
- As you press back up begin to push your hips to the ceiling 
- Once your reach the top, transition back into decline push up

Decline Push Up to Pike

- Come down bending at the elbows 
- Hold half way down 
- Keep your core engaged

90 Degree Push Up Hold

- Begin in a close grip plank position
- Continue by explosively transitioning into a wide push up. 
- Return to starting position by doing an explosive push up

Bodyweight Flye Push Ups

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly
- Reset back to starting position before performing the next rep

Explosive Push Ups

- Start with your upper body on an elevated surface
- As you come out of the push up explode up taking your hands off the surface
- Land softly

Incline Explosive Push Ups

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Bodyweight Tricep Extensions

- Place your hands on the front edge of the box/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

Bodyweight Only Chest 🔥(Advanced)

Community

More workouts from Kait & Martin