Name: Playbook - Liz Connors - W2 D2 - CHEST, BACK, BIS
Uploaded: 2023-10-23T04:13:44.201Z
Duration: 50 min
Description: W2 D2 - CHEST, BACK, BIS

• Lay on bench with feet/toes planted firmly on ground.
• Place hands on bar about shoulder width apart.
• Slowly lower barbell to body, elbows slightly tucked around 45* - this will vary, but you don’t want them straight out to the side or right next to your body.
• Push through chest to press barbell back up.
• 4-6 reps.

* Can sub in heavy dumbbells

Barbell Bench Press

• Same setup as regular bench press, but hands should be wider on barbell - about 1.5-2x shoulder width.
• Lower down with control, press back up with control, & do NOT pause at top or bottom! Just keep it moving 🙃
• 8-10 reps

Constant Tension Wide Grip Bench Press

• Place hands on bench & get into high plank position. Screw hands into bench to pull shoulder blades down & engage back.
• Brace core, squeeze glutes.
• Thinking of your body as a single unit (like a plank of wood), lower chest/ribs down to bench, then powerfully press through hands to push yourself up off of the bench.
• Think powerful & explosive here.
• 8-10 reps

* Modify on knees and/or with regular push ups.

Plyo Push Ups

SUPERSET 1

• Set up on a slightly inclined bench.
• Start with palms facing away from you & dumbbells next to your chest.
• As you press the dumbbells up above your chest, rotate so that your palms are facing you at the top of the movement.
• Rotate back down as you lower the dumbbells.
• 10-12 reps.

Corkscrew Chest Presses

• Grip barbell about shoulder width apart, underhand.
• Elevate feet on box/bench (modify with feet on ground!).
• Keeping core tight, hips forward, & glutes squeezed, pull your chest up towards the bar, squeezing your shoulder blades together at the top.
• Control on the way back down.
• 6-10 reps.

* Can also modify with TRX, rings, etc.

Underhand Grip Inverted Rows

SUPERSET 2

Cable Rope Bicep Curls + ISO Hold Pull Ups

• Stand with cable set at bottom position.
• Keep knees soft, feet firmly planted, core braced.
• Keep elbows glued to hips. Pull rope up towards you & slowly lower back down.
• Make sure to keep hips in place & not push them forward to help you curl!
• 10-12 reps

* Modify with band or dumbbell hammer curls

Cable Rope Bicep Curls

• Like a regular pull up, but hold for 3 seconds at the top.
• Keep core tight!!
• 4-8 reps.

* Modify by using barbell & feet on ground, pull up band, or subbing in lat pull-downs.

Iso Hold Pullups

SUPERSET 3

W2 D2 - CHEST, BACK, BIS

W1 D1 - DEADLIFT/HINGE

W1 D2 - CHEST, BACK, BIS

Willow

W1 D3 - SQUAT/KNEE DOMINANT

W1 D4 - SHOULDERS, BACK, TRIS

Shelby

W1 D5 - HIP THRUST/GLUTE FOCUSED

Dead ☠️ Love this circuit. I have an injured shoulder, and this was easy to modify around it.

Kaleigh

That was crazy hard! I harr te to admit i didnt want to finish but i did lol

Ciera

W1 D6 - CONDITIONING/CORE

W2 D1 - DEADLIFT

W2 D3 - SQUAT

W2 D4 - SHOULDERS, BACK, TRIS

W2 D5 - HIP THRUST

W2 D6 - CONDITIONING

W3 D1 - DEADLIFT

W3 D2 - CHEST, BACK, BIS

Finish with sprints??? Sure…sure…🥵💀

W3 D3 - SQUAT

W3 D4 - SHOULDERS, BACK, TRIS

W3 D5 - HIP THRUST

W3 D6 “PLAY” DAY - POWER PRODUCTION, PLYOMETRICS, & CORE

W4 D1- DEADLIFT

W4 D2 - CHEST, BACK, BIS

W4 D3 - SQUAT

W4 D4 - SHOULDERS, BACK, TRIS

W4 D5 - HIP THRUST

W4 D6 - CONDITIONING

W5 D1 - DEADLIFT

W5 D2 - CHEST, BACK, BIS

W5 D3 - SQUAT

W5 D4 - SHOULDERS, BACK, TRIS

W5 D5 - HIP THRUST

W5 D6 - “PLAY” DAY

W6 D1 - DEADLIFT

W6 D2 - CHEST, BACK, BIS

W6 D3 - SQUAT

W6 D4 - SHOULDERS, BACK, TRIS

W6 D5 - HIP THRUST

W2 D2 - CHEST, BACK, BIS

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