Name: Playbook - Meredith Mack - W4/D1
Uploaded: 2022-04-10T17:48:57.342Z
Duration: 40 min
Description: W4/D1

- 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

- Slowly lower straight or mostly straight legs toward floor 
- Keep spine stable and maintain abdominal tension 
- Raise legs back up toward ceiling

Lying Leg Raises - Flat or Incline Bench

Chest/Abs

- Think about engaging the sides of your back 
- Pull handle toward body
- Think about lifting yourself up toward the bar instead of just pulling bar down to you 
- Slowly return to starting position

Lat Pulldown - Parallel Arc/Path

- Begin with DBs positioned approximately over elbows, palms facing forward
- Slowly press up and slightly in 
- Slowly lower to starting position

Shoulder Press - DB - Seated

- Maintain a strong, stable torso position 
- Think of pulling yourself forward toward the cable as you pull the handle back toward you
- Don't lean back to pull the weight back 
- Try to connect your mind to your scapulae/shoulder blades...squeeze them toward one another as you pull back 
- Pause momentarily before returning the arms to starting position

Seated Row - Cable

- Keep elbows by your side 
- Maintain upper arm position 
- Slowly extend arms down toward front of thighs 
- Squeeze backs of arms

Triceps Extension - Cable

- Keep torso as still and stable as possible 
- Maintain upper arm position throughout the set 
- Do not allow upper arm to shift forward or backward 
- Squeeze biceps and keep them tight as you lower weights and extend arms into straightened position

Biceps Curl - Standing - DB

Arms 3

- Tighten abs before moving 
- Bring rib cage toward pubic bone 
- Pause at the top 
- Slowly lower to starting position maintaining tension in abs

W4/D1

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