Name: Playbook - Michael Smith - Chest
Uploaded: 2024-05-02T21:31:53.585Z
Duration: 5 min
Description: Chest

Darien

Stretches make a difference a workout 💯

Makeer

Addie Kluth

Jack Vachon

Gabriel

DragonFly3Cold

Kiante

I’ve never used these before thanks for the new stretches 🙌🏻

Angel

Pair together two stretches done back to back for 3 rounds at the end of your training session.

Instead of counting second by second for each stretch, you may find it easier to count your breaths as you ease deeper into each hold. Note: one inhale and exhale takes  approximately 2 seconds.

Banded Chest Stretch | 30 seconds
Dynamic Bar Stretch | 12 reps
Banded Chest Opener | 10 reps
Dead Hang | 20 seconds

Starting Position:
- Stand with your feet shoulder-width apart.
- Wrap a heavy-duty loop resistance band around an anchor at chest height

Stretching Movement:
- Initiate the stretch by slowly rotating away from the point where the band is anchored
- Keep your chest up and shoulders relaxed

Banded Chest Stretch

Setup:
- Stand with your feet hip-width apart.
- Find a sturdy horizontal bar or wooden handle at about shoulder height.
- Optionally, you can hold onto the bar with your hands shoulder-width apart.

Execution:
- Reach overhead with both arms, gently pushing them back behind your body.
- Focus on stretching the shoulder muscles.
- Hold the stretch for 10 to 20 seconds without forcing the movement.
- Slowly deepen the stretch until you feel the tension release.
Relax and repeat as needed.

Breathing:
- Breathe slowly and relax your body as you stretch.
- Exhale as you deepen the stretch, and inhale as you release it.
- Keep the movements smooth and free of discomfort.

Dynamic Bar Stretch

- Take a firm grip of a resistance band at each end and elevate your arms to hold it horizontal straight out in front of you.
- Brace your core and lift both hands up and above your head in an arc motion.
- Keep your arms completely straight throughout.
- Slowly move the band behind you, focusing on the stretch in the shoulders

Banded Chest Opener

Get in Position:
- Stand beneath the bar or ledge.
- Jump up and grab onto it with an overhand grip (palms facing away from you).
- Position your hands slightly wider than shoulder-width apart.

Hang Freely:
- Allow your body to hang freely, with your feet off the ground.
- Relax your shoulders and engage your core muscles to maintain a straight body position.
- Breathe deeply and focus on elongating your spine.

Chest

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