Name: Playbook - Sam Lodge - Home Studio Workout | Chest & Booty
Uploaded: 2024-02-16T21:17:38.589Z
Duration: 60 min
Description: Home Studio Workout | Chest & Booty

Chest & Booty At Home Workout!
⚡️This workout starts with a short class to follow along with me - in-between, is the self guided exercises to challenge you right at home!
⚡️Big movers include Hip Thrusters and Chest Press. 
⚡️Pace yourself throughout the workout, using the demo videos & cues to follow along

GOOD LUCK!

Let’s start with some activation! Complete banded clamshells doing 30sec each side before moving to Bodysaws(30sec.)

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Complete 30sec. each side

Banded clamshells

- Begin in low forearm plank position
- Keeping core engaged, push and pull your body forward and backwards targeting serratus anterior

Bodysaws

Activation Warm-Up

- Place your upper back on a bench, and barbell or weight at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Barbell Hip Thruster

- Begin by lying supine on your mat with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest
- Use Set 1 as your warm-up set and increase your weight for 3 more working sets

Dumbbell Chest Press

After our strict lift time to circuit style!

- Start with your back foot on a bench or you’ll see in this demo video I’m using the leg ext. machine - whatever works best for you!
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up
- Complete 10 each side

Rear foot elevated split squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up
- if push-up are challenging for you, try using a wall or an elevated surface instead

Push-ups

Block 1

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell Box Step-Ups

- Start in a modified plank position with forearms on top of ball
- Protracting the shoulder churn the ball in a circle motion 
- Keep a neutral spine with hips and core tucked
- Complete 8-10 each direction

Stability Ball Plank Circles

- Position a band around your legs just above your knees
- With your knees slightly bent, sweep the legs open as you walk forward-then close as you walk backwards
- Keep your hips down and toes pointed forward

Home Studio Workout | Chest & Booty

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