Name: Playbook - Legal Weight - Day 2 Bench UP
Uploaded: 2024-04-27T01:18:39.405Z
Duration: 75 min
Description: Day 2 Bench UP

Today our focus will be on Bench Press. Lift safe! If you don't have a spotter, you can Bench in the Smith Machine instead.

Get into a plank position, feet onto the stability ball. Raise hips all the way up to the ceiling then back down into a plank

Stability Ball Pike

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

Push Ups

Circuit 1

Adjust bar height so that you can easily rack & un-rack the bar. Place hands onto the bar, slightly wider than shoulder width. Un-rack the barbell & lower it all the way to the middle of your chest. Then push bar straight up towards the ceiling, squeezing your pecs with your biceps as you push. Keep elbows tucked, don’t flare them out.

Barbell Bench Press

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

Dumbbell burpees

Secure feet under the pad. Sit all the way up.

Decline Sit Ups

Circuit 2

The treadmill is a sprint. 45 seconds on a 3% incline

Lay upon on ground, knees bent. Press DB to the ceiling then back down. Elbow to the ground

Single Arm Dumbbell Floor Press

Drop down into a plank, slowly walk top the wall, one step at a time. Try to get your nose to the wall

Wall Walks

Treadmill Jog/Run

Circuit 3

Place DBs in a front rack position. Bend at the knees the power up pressing the DBs all the way up, locking out. Drop back down into the knee bend & repeat.

Dumbbell Push Press

Grab a med ball & stand about 2-3 feet away from the wall. Squat all the way down & as you stand up, throw the med ball as high as you can up and against the wall.

Wall Balls

Get into a kneeling position. Roll the wheel out as far as you can without letting your hips sink.

Ab Wheel Rollout

In a squat position, alternate waves using the rope as fast as you can

Battlerope Alternating Waves

Circuit 4

Day 2 Bench UP

Day 1 Deadlift Day

Day 3 Conditioning Day

Day 2 Bench UP

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