Name: Playbook - Sarah Brock - Chest & Tri’s 12/19
Uploaded: 2023-03-28T02:16:36.217Z
Duration: 60 min
Description: Chest & Tri’s 12/19

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell low incline bench press

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell incline flies

Superset

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up to chest level. 
-Lower one arm to starting position then return to top of movement. Alternate arms back and fourth to the starting position then returning.

Low to high cable chest fly’s

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Start by placing hands on dip bar and chest leaning forward toward the bar. 
- Feet should be touching the ground
- Squat down then jump up catching yourself at the top of range of exercise.
- Slowly lower yourself down leaning forward. 
- Repeat

Jumping dips

- Facing out of the dip bar jump up and push up on your shoulders. Do not sink neck into shoulders.
- As you push your shoulders up, raise your hips over the dip bar. Round your spine as your hips raise, bringing your knees into your chest. squeeze your abs! 
- Repeat!

Dip bar leg lifts

- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

Cable single arm crossbody tricep extension

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Chest & Tri’s 12/19

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