Name: Playbook - Meredith Mack - W2/D1
Uploaded: 2022-03-26T19:10:03.317Z
Duration: 30 min
Description: W2/D1

Chad Sugimoto

- Slowly bend elbows 
- Lower weights 
- Pause 
- Straighten elbows to return weights to starting position 
- Move with control 
- Try to maintain same path of motion as you lower and return weights to starting position

DB Chest Press - Flat Bench

- Maintain a solid, neutral spinal position 
- Holding DB vertically, pull top of DB towards rib cage 
- Squeeze shoulder blades together 
- Slowly lower DB towards floor/extend arms

Bent Over Row - DB

- Try to keep ball very steady and still 
- Engage abdominals before you start moving
- Keep hips lifted 
- Bring rib cage towards pubic bone 
- Maintain abdominal tension as you lower to starting position

Abs - Stability Ball Crunch - Hands Across Chest

- Maintain a stable, strong torso position 
- Engage shoulder muscles and move arms/DBs forward
and up
- Pause for a moment before slowly controlling DBs down and in towards starting position

Front/Anterior Deltoid Raise - Seated - DB

- Focus on one side at a time
- Keep abdominals and core strong and stable 
- Begin with DB positioned over elbow 
- Slowly press DB up toward ceiling 
- Slowly lower back to starting position

Shoulder Press - DB - 1 Arm (Unilateral)

- Maintain a solid, stable torso and "neutral" spine
- Don't allow hips to sink towards floor
- Keep shoulders strong, press forearms down into the floor 
- Can be done on knees or knees can be lowered and position maintained for duration of the exercise

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