Name: Playbook - Meredith Mack - Week 3 : Day 1
Uploaded: 2021-10-04T01:15:20.842Z
Duration: 45 min
Description: Week 3 : Day 1

- 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

- 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

- 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

- Maintain a strong, stable torso position 
- Think about engaging shoulder/deltoid muscles 
- Move arms out and up with a slight bend of your elbows 
- Pause momentarily before lowering arms down and in to starting position

Lateral Deltoid Raise - DB - Seated

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

Triceps Extension - Cable

- 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

- 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

Week 3 : Day 1

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