Name: Playbook - Morgan Olson - Chest Shredder
Uploaded: 2024-01-21T02:10:11.653Z
Duration: 45 min
Description: Chest Shredder

arianne

Kelly

Iuliia

Nicole

I meant a 5 star so I apologize. My hand taped it and it wouldn’t let me go back

Karlisha

Émilie Véronneau

GOAL
Thicken that back and improve that posture

DETAILS
1. Holding a TRX strap in each hand, lean back and maintain tension through the strap.
2. Squeeze your butt and begin the movement by squeezing your shoulder blades back.
3. Pull your body toward the handles, bending at the shoulder and elbow until your elbows are bent at 90 degrees and your upper arm is aligned with your ribs.
4. Slowly lower your body back down while keeping your feet in place the entire time.

CUES
- Proud Chest
- Right Triangle
- Initiate From Shoulder Blades

TRX Row

GOAL
Build up your pressing strength through proper positioning and high volume

DETAILS
1. Set hands right outside of shoulders on the dumbbell rack, couch or bench. 
2. Get in a tight plank position. No sagging your stomach or arching your lower back excessively.
2. Feet together, butt squeezed, ribs tucked and as you descend down into the push up squeeze your shoulder blades back. 
3. At the top of the rep, push away with your shoulder blades to get more movement in your serratus/scapula. 

Pro-Tip: #1 mistake is your elbow position. If your elbows track out, that's a no no. If you lose the Right Triangle in your elbow that's a no no. 

If that happens, it's because you're pressing "too high." Step closer to the bar or bench and touch the bar to below your sports bra with the elbows close to your rib cage. 

CUES
- Plank Position
- Squeeze the Shoulder Blades Back
- Right Triangle
- Bar/Bench Below Nips

Incline Push Ups

Warm up

GOAL
Isolate the chest for confident posture and a striated chest

DETAILS
1. Set cables to shoulder height.
2. Begin by taking a lunge stance. 
3. Proud chest, slightly bend elbows, and externally rotate your shoulders.
4. Start with handles touching together and squeeze your chest as hard as possible. 
5. Slowly release and lower back. Keeping elbows slightly bent and the tension in the chest.
6. Squeeze the handles back together. 
7. Don’t overpower with your shoulders. Aka don’t shrug. 

CUES
- Proud Chest
- Sternum Up
- Externally Rotate
- Squeeze from Your Chest

Cable Chest Flys

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises

Superset

GOAL 
Love this - chest is the best for confident posture and proud chest 

DETAILS 
1. Retract shoulder blades and externally rotate your shoulders.
2. Proud chest. Squeeze from your chest to press. 
3. Slowly lower.
4. Pause at bottom. 
5. Repeat. 
 CUES
- Proud Chest
- Right Triangle

Hammer Grip Incline Bench Press

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS
1. While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
2. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
3. As you inhale, slowly lower the plate back down to the starting position.

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Plate Raise

GOAL
Strong scapular function and upper back

DETAILS
1. Stand erect with a plate in each hand (palms facing your torso), arms extended on the sides.
2. Lift the plates by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second.
3. Slightly bend the elbows back. Lower the plates back to the original position.
4. Repeat for the recommended amount of repetitions.

Note: use dumbbells if you don’t have plates. 

CUES - Squeeze Shoulders up to Ears
- Mind Muscle Connect

Plate Shrug

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench Press

GOAL
Calorie burner
 
DETAILS 
1. Push and pull with your shoulder blades. 
2. Brace your abs and push max effort.

CUES
- Welcome Death

Air Dyne

Chest Shredder

Jamie4030!

Sorry, pushed wrong button and can't undo it for some reason...

Charlie

Omg my first attempt at the Turkish getup was actually hilarious. 🤦‍♀️🤣
I'll work on that. 👩‍🎓😇

Rach

Swole Arms

Euan Baker

Workout #2! Love the arm burn. Still working on a pull-up.

Emily

I wanted to slooowly crawl back into myself when I got to the air dyne 🤣

Alex

Full Body Shred + Accessory Work

Ernessa

Jess

Fat Burner HIIT Mix Up 🔥

ROMI

I can’t feel them but my calves could cut diamonds. The note to point your toes on the leg curls was clutch to hit the hamstrings.

Faxon

Love this quick pump! My legs are pumped!🦵🏻

Legs Pumper

Great workout for Hard 75. In saving this one.

Swan

4 Weeks off from a knee injury it's nice to be back

Salsa

Push Day 💪🏼

Fetch

Deload Back Day

Christi

Deload Arms + Abs

Dani O

Definitely got in more than a light pump!

Mads

Full Body Light Pump 🔥

Corin

taylor

Shakey Leg Day

Naomi

Bulletproof Back

Ever Stokes

Deload Push

Quick but intense. Pushed myself to bigger limits. Never had air squats hurt so bad - after I already killed my quads lol.

Sara

Deload Legs

Sarah

Tried to make those db treadmill walks work bc it looks kinda badass.. but god that was so irritating and uncomfortable to try and safely set up 😭 probably never again lol. Rest was 🥵 tho

Chest Shredder

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