Name: Playbook - Meredith Mack - Week 4 : Day 2
Uploaded: 2021-12-28T15:18:52.686Z
Duration: 30 min
Description: Week 4 : Day 2

Chad Sugimoto

- If you have a bench, use it
- If you don't, you can set up on the floor
- Palms face forward
- Slowly bend elbows out to the side 
- Press back up to starting position 
- Keep chest lifted throughout the exercise

Dumbbell Chest Press (At Home)

- Remain bent over with a strong, stable, "flat" back position 
- Bend elbows to move dumbbells towards rib cage
- Feel shoulder blades squeeze towards center as you bend elbows
- Control arms back to starting position without letting your back round or shift

Bent Over Dumbbell Rows

Chest/Back 2

- Maintain a strong, stable torso position 
- Raise dumbbells out to the side, to the front, and back out to the side before lowering down

DB Lateral Raise to Front Raise to Lateral Raise

- Maintain a strong stable torso position 
- Start with palms facing each other or facing the ground 
- Slowly open arms out to the side without shifting torso position 
- Slowly return arms to starting position

Rear Deltoid Fly with Tubing

Shoulders

- 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

- 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 2

Week 4 : Day 2

I assume single leg work switch do six on each side? Odd without music or hearing your voice keeping it fresh, exciting, and Meredith. Let’s Go! I am all in day one 11 more to go!💪💪

Week 4 : Day 2

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