Name: Playbook - Richard Brindley - Power Up Challenge
Uploaded: 2023-01-04T17:31:59.386Z
Duration: 20 min
Description: Power Up Challenge

WORKOUT DETAILS*
- Squat Press
- Deadlift Lunge
- Row To Rear Delt Fly (Alt)
- Chest Fly
- Forearm Plank Reaches

WORKOUT DETAILS:
- Dumbbell Bent Over Rows
- Dumbbell Front Raises
- Dumbbell Lateral Raises
- Dumbbell Rear Delt Flys
- Dumbbell Skullcrushers

3 rounds 
No rest in between exercises
60 second rest after each round 

*Customise weight/resistance to your preference.

WORKOUT DETAILS*
- Squat Press
- Deadlift Lunge
- Row To Rear Delt Fly (Alt)
- Chest Fly
- Forearm Plank Reaches

*Customise weight to your preference.

1. Push your hips back as you come down. 
2. Keep the dumbbells above shoulder height.
3. Press the dumbbells up at the top of the squat.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Squat Press

1. Begin with dumbbell in each hand and feet hip width.
2. Lower dumbbells to the ground, press hips back with a slightly bent knee.
3. Stand straight back up pressing hips forward.
4. Place one leg behind you into a reverse squat.
5. Move back to starting position and repeat movement pattern on the other leg.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Deadlift Lunge

Movement 1:
1. Hinge at the hips and come down with a neutral spine.
2. Pull the dumbbell up engaging your lats 
3. Keep your core tight focus on a slow controlled movement.

Movement 2:
1. With your chest flat on an incline bench and a dumbbell in each hand.
2. Keep a slight bend in the elbows.
3. Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts.
4. Lower with control back to starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Bent Row to Rear Delt Fly (Alternate)

1. Lay on the floor with your arms extended and palms facing each other.
2. Slowly lower dumbbells to your sides opening your chest with a slight bend in your elbows.
3. Bring dumbbells back together squeezing your chest.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Chest Fly (Floor)

1. Start in a plank position.
2. Place two dumbbells within arms-length and directly in front of each arm.
3. Bring one hand forward and touch the dumbbell that is directly in front of you without letting your glutes dip.
4. Keep your core engaged and bring arm back to starting position and alternate arms.

Power Up Challenge

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