Name: Playbook - Liz Connors - W3 D2 - CHEST, BACK, BIS
Uploaded: 2023-11-10T21:00:46.660Z
Duration: 60 min
Description: W3 D2 - CHEST, BACK, BIS

* Try for 10% more weight than last week!

• 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

Incline Constant Tension Bench Press + Floor Chest Passes

• Set the incline bench at 15-30 degrees.
• If using a multi-grip bar, use the middle or outside handles. If using a regular barbell, go about 1.5x shoulder width.
• Both when lowering down & pressing bar back up, think controlled & constant movement - no pauses at the top or bottom.
• 8-12 reps.

* Modify with dumbbells!

Incline Bench Press (Constant Tension, Multi-Grip Bar)

• Hinge at hips, back flat & parallel to floor.
• Using heels of hands, shove ball into floor, powerfully & aggressively.
• Keep core engaged & avoid lifting your torso!
• 15-20 reps

Wall Ball Chest Passes to Floor

SUPERSET 1

Hollow Hold SA Bell Grip Press + Chin Ups (ISO Hold)

• Lay flat on back on bench (can lay on floor but will reduce ROM), legs elevated & extended - modify by bending knees.
• Grip KB by bell, handle resting on the top of your forearm.
• In hollow hold position, press KB up & into opposite palm.
• 8-12 reps each side.

Hollow Hold SA Bell Grip Press

• With underhand grip (palms facing you), grab pull up bar with hands about shoulder width apart.
• Keep your core tight & squeeze your glutes - this will help, I promise!
• Pull up using your back, biceps, and chest, shooting for chin above the bar.
• Hold for 2-3 seconds at the top.
• Controlllll on the way down.
• 5-8 reps

* Modify by using pull up bands or using a barbell as a pull up bar, leaving your feet on the ground. (Hit me up if you need help figuring this out!)

Chin Ups (ISO Hold)

SUPERSET 2

• Grab Ring or TRX handles with palms face up, arms extended.
• Keeping elbows pointed away from you, pull hands towards your head.
• Lower back down just halfway (about 90 degree elbow angle), pull back up, then lower all the way back down.
• Controlllll on the way back down! Don’t let yourself just drop back.

REPS: 5-8

* If you don’t have a TRX available, feel free to just do dumbbell bicep curls!

Ring 1.5 Rep Bicep Curls

• Hop on row machine & go for 200m!
• Keep grip towards outside of handle, squeeze shoulder blades together when you pull, keep core tight.

* Sub in cardio of choice

200M Row

SUPERSET 3

W3 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 D2 - CHEST, BACK, BIS

W2 D3 - SQUAT

W2 D4 - SHOULDERS, BACK, TRIS

W2 D5 - HIP THRUST

W2 D6 - CONDITIONING

W3 D1 - DEADLIFT

Finish with sprints??? Sure…sure…🥵💀

W3 D2 - CHEST, BACK, BIS

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