Name: Playbook - Mariah Henke - W1/D1 Chest & Back
Uploaded: 2023-01-04T20:38:55.236Z
Duration: 30 min
Description: W1/D1 Chest & Back

I couldn’t do the hip dips and pull ups 😫I had to do alternatives I’m super weak

Paige

Dylan

Warm up: Before you begin I highly recommend getting your muscles warmed up to prevent injury. You can do things like: A light walk on the treadmill with a slight incline, jump rope for 5 mins, 50 jumping jacks, etc. 
 
Good Luck and let me know how you enjoyed this workout! 
Any feedback is appreciated!

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Superset

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Place your upper back on the bench
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up

Dumbbell pullover

Pull the barbell up to your chest, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the move. Lower the bar slowly back to the start.

landmine row

Set a timer for 7 minutes and do as many rounds as you can (AMRAP.) This is an AMRAP workout so limit your rests to none or little as possible after each round. Your goal is to complete as many rounds as you can within the given time frame.

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Conditioning

W1/D1 Chest & Back

W1/D2 Legs & Core

W1/D3 Bis & Tris

Love the little bit of core and the conditioning even tho I was toast at the end of this one

W1/D1 Chest & Back

Community

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