Name: Playbook - Meredith Mack - Week 1 / Day 1
Uploaded: 2021-10-01T18:06:32.339Z
Duration: 45 min
Description: Week 1 / Day 1

- 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

- Determine hand/arm position based on which machine you have available
- Move arms/elbows in toward center 
- Try to maintain an "open" chest position with shoulder blades relatively pulled back 
- Try not to collapse and "close" your chest

Chest Fly - Machine

- Keep chest lifted and torso stable
- If it feels comfortable, try to keep shoulder blades pulled together behind you 
- Imagine you are pressing yourself backward into the back pad as you push the weight forward

Chest Press - Machine

Chest Fly/Press

- Slowly bend elbows and lower weights 
- Keep chest lifted 
- Pause 
- Slowly straighten elbows to return weights to starting position
- Try to maintain a consistent path of motion

DB Chest Press - Incline Bench

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

Abs- Stability Ball Crunch - Hands Behind Head

Incline Chest/Abs

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

Triceps Extension - Cable

- Set up with a strong, secure, solid stance
- Maintain upper arm position approximately parallel to floor
- Extend arms out and slowly bend to return to starting position

Week 1 / Day 1

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