Name: Playbook - Maria Teixeira - W1/D2 Chest, Back, Deep Core
Uploaded: 2024-05-01T22:25:06.116Z
Duration: 30 min
Description: W1/D2 Chest, Back, Deep Core

Sheena

Valentina

Flerida

That was really awesome. I added a waist trainer to help keep my posture upright. Felt really good. Thank you!

Meleika

Anycia

Cloélia

This was a great arm and core day! The wood chop was a little hard for me, I tried my best. I don’t think I was doing it properly. But ready to eat and shower and sleep! 😌

Lucie

Lori

Jessica Bonanno

neslihan

- T H E  W O R K O U T -

WARM UP
▫️Cat Cow
▫️Prone Swimmers Hovers
▫️Quadruped Thoracic Rotations
——
TRAINING SPLIT
▫️Floor Press Up
▫️Bent Over Row
▫️Upper Body Day Super Set
- standing lateral raise
- standing delt fly
▫️Standing Leg Raise 1/2 Circle
▫️Core Superset
- woodchop
- around the world
——
COOL DOWN
▫️Wall Chest Stretch
▫️Box Stretch

Take a 45 second rest in between each exercise except for the two exercises in the supersets. You will do both exercises within each superset one after the other. After finishing the reps for both exercises you will rest for 45 seconds and start your next set.

F O R M
• start at all fours with a neutral spine with your chin tucked slightly to ensure your neck is in line with the rest of your spine.
• Press your arms into the ground so as not to sag between the shoulder blades.
• Tilt your tailbone towards the ceiling. This will anteriorly tile the pelvis which starts the "cat" position and begins to extend the spine from the bottom up. Imagine your spine is being pulled toward the ground and actively arch your back, one vertebrae at a time.
• When you reach a full arched position, gently look up. Then begin to reverse the movement.
• Gently press your arms into the ground and lift your spine one segment at a time until you reach the pelvis. It can help to think about crunching your core. Tuck your tailbone under to finish in a fully rounded spine position.

Cat Cow

F O R M
• Lie face down with your legs extended and hands resting behind your head.
• Pinch the shoulder blades and raise your elbows as high as possible.
• Slowly straighten your arms to form a “Y”.
• Slowly sweep back, turning your arms inward and palms up.
• Bend at the elbows and place your hands as far up your back as possible, bringing your elbows down to rest on the ground.
• Reverse the movement by pinching your shoulder blades and lifting your elbows.

Prone Swimmers Hovers

Complete on both sides

F O R M
• Start in an all fours position and place one of your hands on your lower back with your palm facing out.
• Maintain a flat back and core braced.
• Rotate through your spine lifting your chest towards the ceiling.
• Slowly reverse the movement.

Quadruped Thoracic Rotations

Upper Body Day Warm Up

F O R M
• lay on your back 
• shoulders back, neutral spine, engaged abs
• press weights up directly over your chest
• lower down slowly and controlled

❌ don't arch your back as you press
❌ don't jerk the weight up using your whole body

✨ focus on isolating your chest and upper body to press the weight

Floor Press (DB)

F O R M
• spine neutral, shoulders back, engaged abs
• bar or weights are right around or below knees
• drive elbows back toward hips
• squeeze back at the top of the row and release with control when using dumbbells

❌ don't let the weight swing away from your body/knees
❌ don't jerk the weight up

✨ focus on using your back to lift the weight with control

Bent Over Row (DB)

F O R M
• abs engaged and shoulders back
• feet planted for stability
• begin with the weights directly next to you
• keep elbows slightly bent to protect your joints.

❌ don't straighten your arms
❌ don’t swing your arms

✨ do lower slowly with control

Standing Lateral Raise (DB)

F O R M
• abs engaged and shoulders back
• feet planted for stability
• begin with the weights directly in front and arms straight
• as you raise, slightly bend your elbows to protect your joints.

❌ don't straighten your arms

✨ think about squeezing your elbows together as you lift the weights up
✨ lower slowly with control to protect
your shoulders
✨ think about using your chest

Standing Delt Fly (DB)

Upper Body Day Superset

Complete on both sides

F O R M
• stand with good posture, engaged abs
• feet planted hip width apart for stability
• press weight directly over shoulders
• bring one leg up and over to the other side

❌ don’t arch your back
❌ don't tilt to the side

✨ focus on isolating your core

Standing Leg Raise 1/2 Circle (DB)

Complete on both sides

F O R M
• feet wider than shoulder width apart
• keep your spine neutral, abs engaged
• twist down to one side
• twist up to the opposite side 

❌ don’t arch your back
❌ don’t round your shoulders 

✨ focus on isolating your core

Woodchopper (DB)

Pass the dumbbell both ways (15 sec going one way and 15 sec going the other way)

F O R M
• feet shoulder width apart
• keep your spine neutral, abs engaged
• pass the dumbbell from front to back both ways

❌ don’t arch your back
❌ don’t round your shoulders 

✨ focus on isolating your core

Around the World (DB)

Core Superset

Complete on both sides

F O R M
• stand right next to a wall and place your arm up behind you with your palm against the wall
• twist the opposite shoulder away from the wall as much as possible 
• hold and feel the stretch in your chest

Wall Chest Stretch

F O R M
• kneel down in front of a box/bench/chair and place your palms on top of it
• move backwards until your arms are fully extended
• slowly bring your head down in between your arms as you push your hips back
• hold and feel the stretch

Box Stretch

Upper Body Day Cool Down

W1/D2 Chest, Back, Deep Core

Maria Santos

So much information I love how you would basically say if confused about anything look back under “basics”.

LEVEL UP PROGRAM GUIDE

Tiffany

Veronica

That one floored me. Shed a tear on my last hip thrust. Oh my god.

W1/D1 Glute Day

Clara

W1/D3 Glute Day

Evelyn

W1/D4 Arms, Shoulders, Deep Core

W1/D5 Active Recovery Yoga

I’m not going to say that I “like” this workout, but I do find it very affective 😅

Kait

Is there a alt for the hyper reverse extensions, I have a fupa and it gets in the way when I lay on my stomach 🥹 
Great leg day!! ❤️‍🔥

W2/D1 Glute Day

W2/D2 Chest, Back, Deep Core

Today was rough because I was so tired, but I showed up and did more than my best 🥹💯

W2/D3 Glute Day

W2/D4 Arms, Shoulders, Deep Core

Stefi

W2/D5 Active Recovery Yoga

Federica

W3/D1 Glute Day

Heather 

W3/D2 Chest, Back, Deep Core

I switch the exercises around cause my weak spots are reverse lunges so when I do them first I can get through the rest of the exercises

Giota

W3/D3 Glute Day

W3/D4 Arms, Shoulders, Deep Core

W3/D5 Active Recovery Yoga

I finished and never put it on the app :(

Yarid

W4/D1 Glute Day

W4/D2 Chest, Back, Deep Core

loooove this day of the week! Makes me feel like I got a baDONK afterwards with the pump hahaha

W4/D3 Glute Day

W4/D4 Arms, Shoulders, Deep Core

W4/D5 Active Recovery Yoga

I feel like these workouts are too difficult for beginners like me, I keep sliding off the bench when doing the b stance hip thrusts and the reverse hyperextensions I can’t get at all

W5/D1 Gluteus Day

Will you add a couple more exercises for back please?

W5/D2 Chest, Back, Deep Core Day

doing this while still feeling sore from last glute day made this even sweatier haha 😮‍💨🔥

W5/D3 Gluteus Day

W5/D4 Arms, Shoulders, Deep Core Day

W5/D5 Active Recovery Yoga

W6/D1 Gluteus Day

W6/D2 Chest, Back, Deep Core Day

I was having a blah morning but I feel so much better now that I've conquered this for the day. I'm seeing changes too 🔥🔥🔥

W6/D3 Gluteus Day

W6/D4 Arms, Shoulders, Deep Core Day

W6/D5 Active Recovery Yoga

W7/D1 Gluteus Day

W7/D2 Chest, Back, Deep Core Day

It was a short workout! 2 sets of everything.
I have a busy day today but still got a workout in! 😎

W7/D3 Gluteus Day

W7/D4 Arms, Shoulders, Deep Core Day

W7/D5 Active Recovery Yoga

I’m not feeling 100% but I showed up 🥹

W8/D1 Gluteus Day

W8/D2 Chest, Back, Deep Core Day

W8/D3 Gluteus Day

W8/D4 Arms, Shoulders, Deep Core Day

W8/D5 Active Recovery Yoga

W9/D1 Glute Day

W9/D2 Chest, Back, Deep Core Day

Today was rough! Did only 2 workouts last week, my dog passed last week. Coming into this week. I am going to push thru it!

W1/D2 Chest, Back, Deep Core

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