Name: Playbook - Libby Petrucci - W5/D4: ARMS AND CHEST
Uploaded: 2024-01-08T19:14:34.795Z
Duration: 36 min
Description: W5/D4: ARMS AND CHEST

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Warm Up Upper Body

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Stand tall, abs engaged and upper arms locked at your sides
- Press the band down until your elbows are straight
- Bend the elbows to return to the starting position

Banded tricep pushdown

Circuit 1

- Begin by lying supine on a flat surface (or glute bride) with dumbbells above your chest
- Slowly lower the dumbbells to chest level
- Hold one dumbbell in the bottom/stretched position while you press and lower the opposite dumbbell working back and forth
- use a heavier weight then flies

Dumbbell alt. ISO chest press

- While holding dumbbell upright press out while keeping core tight refraining from arching back
- Press across your body in both directions keeping the same in mind 
- press shoulders down
1 in each directions counts as 1 rep

Pallof Press Variation

- Begin in a push up position with hands wide
- Bend at the elbows to lower down (think of your elbows going more toward the corners of the room rather than straight out)
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

Modification: lower with knees off the ground, drop knees to ground when push - up

Wide push-ups

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

Circuit 2

- using lighter set of dumbbells
- stand at a hinge in hips with chest parallel 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell rear delt flies

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Superset 1 - shoulders

- lay with hip up (flutes engaged)with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest with soft bend in elbows
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly bridge

- Hold the dumbbells in a hammer curl position 
- Raise the dumbbells slight across your body - up to shoulder height 
Keep core strong and try not to use momentum to raise weights
** 8 reps each arm

Dumbbell frontal raises

Superset 2 - Chest

Walk, jog, climb your stairs, play with your kids, play with your dog, call your mom, dad, sister, brother, play volleyball, do some yard work :)

Cardio

W5/D4: ARMS AND CHEST

Love feeling the burn on the finishers!!!

Serena

Amber

Abbey Trella

W1/D1: Upper Body + Core

Felt it! Happy to have a guide - thank you!

GREAT! Wore me out!😅😅 legs are feeling like jello😅

Carly

So easy to switch from gym workouts to home workouts— you’ve made it a piece of cake!

Caitlin

W1/D2: Lower Body

I feel like I did something good for myself! I’m gonna feel that in my tummy tomorrow, which is great!

It’s going to be a tough road back. 3 rounds. I don’t quite understand how the timers work… is there a way to make it automatic instead of progressing it myself?

Kara

W1/D3: Full Body HIIT + Core

CHALLENGING! But in the best way! Love how easy it is to watch the videos!

W1/D4: Upper Body 💪🏼

W1/D5: Lower Body and Core

Your workouts are amazing! I go the gym workouts in the morning then I do some of the at home in the afternoon. Sometimes I adjust to what I can do.

Elise

Libby

W2/D1: UPPER BODY + Core

W2/D2: Lower Body

Obsessed with this workout and this series! I’ve been so excited to wake up and workout 💪🏼💪🏼💪🏼

W5/D4: ARMS AND CHEST

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