Name: Playbook - Kaysi Marshall - Chest & Back EMOM - 2
Uploaded: 2024-01-07T19:56:03.736Z
Duration: 40 min
Description: Chest & Back EMOM - 2

EMOM 1- 12 minutes
10x Incline Bench Press
10x DB Plank Row

EMOM 2 - 12 minutes
10x UH Grip DB Floor Press (Bridge)
10x Barbell Bent Over Row

EMOM 3 - 12 minutes
10x Weighted Push-Up + Shoulder Tap
10x Barbell SDLHP (Sumo Deadlift High Pull)

- 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

10x Incline Bench Press

- Start in a high plank with a dumbbell under each hand
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips square to the floor

10x DB Plank Row

EMOM 1

- Lay on your back with a pair of dumbbells with your palms facing your shoulders
- Bend your knees and lift your hips up so you're in a bridge
- Keep the bridge and press the dumbbells up over your chest
- Lower with control

10x UH Grip Floor Press (Bridge)

- Hold the bar with your palms facing you
- Hinge from your hips, keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion to a full extension

10x Barbell Bent Over Row

EMOM 2

- Start with a weighted plate on your back in push up position
- Bend your elbows to lower down until chest reaches elbow height
- Straighten arms to return to the starting position
- Tap your opposite hand towards your opposite shoulder
- Repeat for 10 reps

10x Weighted Push-Up + Shoulder Tap

- Start with a wide toed out stance and a barbell at your feet
- Pick up the bar and pull up to chin height, leading with the elbows 
- Maintain a tight core throughout the movement, keep your spine long and straight
- Lower the bar down with controlled movement

10x Barbell Sumo Deadlift High Pull

EMOM 3

Chest & Back EMOM - 2

More workouts from Kaysi Marshall