Name: Playbook - Madyson Foy - W4/D2 Chest/Shoulders/Triceps
Uploaded: 2023-05-16T17:30:41.476Z
Duration: 60 min
Description: W4/D2 Chest/Shoulders/Triceps

Incline walking

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Start with your arms at 90 degrees
- Press the bands straight up
- Lower with a slow controlled motion

Banded standing shoulder press

- Get on your hands and knees, walk your hands in front of you.
- Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
- Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

Child’s pose

Warm up

- Increasing weight each set! Let’s go a bit heavier than last week!
- Grip the bar with preferred width 
- Bring the bar down to your mid-chest  
- Push the bar straight up engaging your chest 
- increasing weight each set 

Target area: Chest

Barbell bench press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- With the outside arm, cable behind your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides
- 12 reps each side

Cable side laterals

Circuit

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction
- Keep your elbows close to you

Rope tricep pushdown

- Keep your elbows to your ribs 
- Rep count each arm

Single arm dumbbell tricep extension

If you don’t have a ski erg you can do the row machine!

- Stand in front of the machine with your feet shoulder-width apart.
- Grab onto the handles, so your hands are above your head and slightly bent.
- Then, pull the handles down in front of you as your bend your knees and push your hips back, as if you’re cross-country skiing.
- Pull the cables down and back until your hands are down by your thighs, arms parallel to your torso.
- Straighten your arm as much as you can.
- Reverse the movement to bring your arms back up to starting position as you lift to your tip toes.
- Immediately pull back down, lowering your heels to the ground, and continue repeating this movement pattern.

Ski erg machine

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Cardio! Let’s  s w e a t  🙏🏻🥵

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Mobility - downward dog

Neck rotations

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down
- You can move side to side if it feels good

Forward fold

Yoga/Mobility

W4/D2 Chest/Shoulders/Triceps

Ashley

Kristy

Payden and I are smoked 🔥 Proud of y’all!

Madyson

W1/D1 Leg day baby

Ashley Vaughn

Anna

W1/D2 Back & biceps day! 💪🏻

belinda

The tricep pump is coming in hottttttt y’all 🥵

W1/D3 Chest/Shoulders/Triceps

W1/D4 Active recovery day ✨

W1/D5 Bum and hamstring focused 🔥

W1/D6 Full body 🥵

Starting that week roiiiight, gettin toiiiiiight!

W2/D1 Leg day babes!!

W2/D2 Chest/Shoulders/Triceps

Pushed myself in adding more weights today 🔥👏🏻🥳

Diana

W2/D3 Back & biceps day! 💪🏻

Had a nice recovery day. Went out and played some soccer with my son :)

W2/D4 Active recovery day ✨

W2/D5 Bum and hamstring focused 🔥

Great and effective for a quick workout day!

W2/D6 Full body 🥵

2 days behind, but #deathbymady ❤️‍🔥✊🏻

W3/D1 Leg day babes!!

So excited to see my results!! Wasn’t in the mood to go #iwantedtobelazy but get you friends who push you to be better!!

W3/D2 Chest/Shoulders/Triceps

Had a hiccup with getting my workouts in last week! Getting this week back on track! Today was a great workout! Hardest part was showing up!

W3/D3 Back & biceps!

W3/D4 Active recovery day ✨

W3/D5 Bum and hamstring focused 🔥

W3/D6 Full body. LG 😤

I did not die but my hamstrings may have ❤️‍🔥🤘🏼

W4/D1 Leg day babes!!

W4/D3 Back & biceps!

W4/D4 Active recovery day ✨

Turning it upppp ❤️‍🔥❤️‍🔥❤️‍🔥

W4/D5 Bum and hamstring focused 🔥

W4/D6 Full body. Let’s crush it 😤

Great leg workout! I’ll definitely be feeling it tomorrow 😅

W5/D1 Leg day! 🔥

W5/D2 Chest/Shoulders/Triceps

W5/D3 Back & biceps!

W5/D4 Active recovery day ✨

W5/D5 Bum and hamstring focused 🔥

W5/D6 Full body 🥵

W6/D1 Leg day! 🔥

W6/D2 Chest/Shoulders/Triceps

❤️‍🔥❤️‍🔥 
back back
give me wide lats (50 ft)

W4/D2 Chest/Shoulders/Triceps

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