Name: Playbook - Kait & Martin - Bodyweight Only Chest ⚡️ (Intermediate)
Uploaded: 2022-06-13T17:58:11.344Z
Duration: 45 min
Description: Bodyweight Only Chest ⚡️ (Intermediate)

8 Exercises	
30-45 s rest between exercises	
2 min rest after giant set	
Repeat 3-4x around	
	
Workout Details:
1. Push Up to Toe Touches x10
2. Spiderman Push Ups	x10
3. 90 Degree Holds x10s
4. Flye Push Ups (beginner) x10
5. Incline Close Grip Push Ups x10
6. Plank Walk Push Ups x 10
7. Tricep Dips x10
8. Banded Tricep Extensions x 15

- 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

- Begin by performing a push up
- Continue by piking the hips up to ceiling and bringing one arm back to opposite side foot
- Alternate sides

Push Up Toe Touches

- From a high plank position
- Begin to bring right knee to right elbow as you perform a push up and return to high plank position
- Alternate sides

Spiderman Push-Ups

- 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 walking hands out into a wide push up
- Return to starting position by walking hands back

Modified Bodyweight Flye Push Ups

- Bend at the elbows to come down 
- Keep a tight core as you come down 
- Extend your arms engaging your chest to come up

Incline Diamond Push Up

- From elbow plank position
- Walk your hands up to high plank
- Perform a push up
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Walk Push Ups

- 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

Bench Dips

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the band down
- Actively separate band apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control resistance from band back to starting position

Bodyweight Only Chest ⚡️ (Intermediate)

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