Name: Playbook - Meredith Mack - Week 2 / Day 1
Uploaded: 2021-10-01T18:08:18.380Z
Duration: 45 min
Description: Week 2 / Day 1

- Slowly lower bar towards chest 
- Bar does not need to touch chest 
- Respect your body and the range that feels right for you
- Keep chest lifted and return bar to starting position

Bench Press - Flat

- Position yourself securely on a bench (could be done on the floor as well) with hands behind you for support 
- Bring knees and torso towards each other and pause 
- Extend legs out long (or as far out as feels appropriate for you) keeping abdominals engaged

Abs - Knees In, Legs out - Bench

Chest/Abs

- 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

- Maintain a strong, stable torso position
- Slowly lower chest towards floor, maintaining one long line from heels to top of your head
- Press away from the floor to return to starting position
- Can be done on knees instead of toes if needed

Push Up - Elbows Away From Body

Chest

- Keep shoulder blade relatively set in place 
- Keep abdominals and torso stable, strong, and unmoving 
- Slowly move are towards center 
-Pause for a moment before slowly returning to starting position

Chest Fly - 1 Arm

- 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

Incline Chest

- Begin with DBs up toward ceiling, palms facing each other
- Maintain stable body position as you slowly lower DBs toward your forward/top of your head 
- Engage backs of arms to return DBs to starting position

Triceps Extension "Skullcrusher" - DB

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

Week 2 / Day 1

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