Name: Playbook - Sarah Brock - Chest 1/16
Uploaded: 2023-09-03T03:31:40.304Z
Duration: 60 min
Description: Chest 1/16

It was great! I had to modify a couple of exercises to utilize the space and time I had at the gym. But overall it was an wed one workout.

Miglena

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Begin by lying supine on a flat bench with dumbbells above your chest, palms turned in and arms close to your body
- Lower dumbbells to chest, keeping palms facing each other. Arms should glide close to your body. Push DB’s back up.

Narrow (palms in) flat bench press

- Raise plate until you reach shoulder height 
-Keep upper back tight and shoulders back. It should feel like your squeezing your shoulder blades together. 
- Keep your core and glutes tight. 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Superset

- 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

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Begin in a push up position with hands together
- Move one hand to the side and lower body towards the ground
- Press through your hands and press back up
- Bring hands center and repeat on the other side

Side to side push ups from bosu ball

-Facing out of the dip bar, with med ball between ankles, jump up and catch yourself at the top. Lock the elbows out. 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 with med ball between legs

Chest 1/16

Chest 9/11

HITT 9/12

Legs/ glute focused 9/16

Rest day:)) 9/17

It was great but short. I added some More abs and RDLs to get it to a full body workout and added some bike at the end. It was great! What I love about your workouts is that they are customizable .

Chest 1/16

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