Name: Playbook - Legal Weight - Chest & Back
Uploaded: 2024-04-22T12:58:25.218Z
Duration: 75 min
Description: Chest & Back

We have a BIG upper body day hitting chest & back. 
Moderate reps so let’s push some weight! 💪🏽

For the dual KB push up-pike, you can do these with or without the KBs. Just place your hands on the floor stacked directly under your shoulders. Either variation is ok!

Place your hands against the wall, shoulder height or right below. Push hips back (hinge) with a slight knee bend. Keep your arm locked out against the wall. The further you push your hips back, the greater the stretch.

T-spine stretch

Tie a skinny band to something high up and stable. Grab onto the band keeping your arm straight as you pull towards your body. Make sure your lats are engaged

Lat warm up, standing

Get into a plank position holding onto 2 KBs. Arms locked, core tight. Descend into a push up then push hips up into a pike position.

Dual Kettlebell Push up-pike

Warm up

Grab onto the bars, wide grip. Legs together & toes pointed upwards towards the ceiling. (Dorsiflexion) Lean back slightly & pull chest all the way to the bar, slowly descend all the way down. Full extension of the arms.

Pull Ups/wide

Sit onto a bench, place DBs onto your legs & when you're ready to start, kick up one leg at a time as you start to lay down onto the bench. Press the Dbs out as you lay down so that they're directly above your chest in full extension.

Dumbbell Bench Press

Circuit 1

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

Place hands onto bar with a wide grip. Bend at the hips (hip hinge) pushing your butt back. Minimal knee flexion is ok, keep back flat. Push bar slightly forward then back up to your navel.

Barbell Bent Over Row

Circuit 2

Lean forward to create a stretch in your pecs, then push back to the seat as you bring your hands inward.

Pec Dec

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body & pulling towards your hips.
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Circuit 3

Set cables high. Grab onto the handles, crossing them over. Keeping arms straight, pull down to the side of your hip

Cable Cross Overs

Lay on the ground, knees bent, back flat against ground. (You may also do these on a bench) Press DB to the ceiling then back down. Elbow to the ground

Single Arm Dumbbell Floor Press

Circuit 4

- On a bench, get into a bird dog position.
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Bird Dog Row

Place your shoulder blades onto a bench. Press 1  dumbbell up as you elevate the opposite leg. Drive the working leg into the ground to activate your glutes & core.

Single Arm Chest Press *single leg glute bridge

Grab Kb by the horns as you’re in a seated position. Lay down as you push the Kb upwards in a locked position. Elevate hips into a glute bridge. Lower KB behind your head then back upwards, bring Kb to chest then back up & repeat

Kettlebell Glute Bridge Pull Over

Chest & Back

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Chest & Back

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