Name: Playbook - Quin Bruce - First workout of the New Year!
Uploaded: 2023-01-06T21:47:04.707Z
Duration: 45 min
Description: First workout of the New Year!

- Grab the bar slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar up to starting position, engaging your chest

Incline Bench Press

- Start in a high plank position, with your hands just outside the shoulders 
- Bend at the elbows to lower your chest to the floor
- Keep your core tight as you come down 
- Extend your arms, engaging your chest as you press yourself up

Push-up

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower the dumbbells to chest level
- Hold one dumbbell in the bottom/stretched position while you press and lower the opposite dumbbell working back and forth

(R+L =1 rep)

Dumbbell Alternating Bench Press

- Sit up tall and relax your neck and shoulders
- Your feet should be flat on the floor
- Grab the handles so that your palms are facing forward
- Bring the handles together in front of your chest with a slow, controlled movement
- Keep a slight, soft bend in the elbows with wrists relaxed
- Pause for one second once your arms are fully "closed" in front of your chest
- Open your chest, bringing the handles slowly back to the starting position, keeping posture strong and upright

Machine Chest Flies

- Hold a weight plate sandwiched together between your palms at chest height
- Elbows tucked and fingers pointed forward
- Extend your arms and press the plate straight out from your chest
- Slowly return the plate to starting position

Plate Press

- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips (Chest Emphasis)

- Grasp the rope with both hands, arms bent to 90 degrees
- Press the rope down, engaging your triceps
- Spreading the rope apart at the bottom for a deeper contraction
- Bend the elbows, rowing the weight back to starting position with control

First workout of the New Year!

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