Name: Playbook - Tasha Pavlovich - PHYSIQUE- Month 1/ Week 3/ Day 2
Uploaded: 2023-06-11T16:02:26.520Z
Duration: 60 min
Description: PHYSIQUE- Month 1/ Week 3/ Day 2

Wow my arms are shaking after this one💪🏼

Hailey

- Start with your arms extended above your shoulders and a dumbbell in each hand

- Bend at the elbows lowering the dumbbells towards the top of your head

- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.

- Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion

- Push yourself back up slowly until your arms are almost straight, and repeat.

Tricep Bench Dips

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other.

- Press the dumbbells straight up.

- Lower with a slow controlled motion.

Dumbbell Seated Neutral Grip Shoulder Press

- Hold the dumbbells in front of you with palms facing toward you. 

- Raise the dumbbells up to shoulder height. 

- Keep a slight bend at the elbow.

Dumbbell front raises

- Grab the plate vertically between your hands (like you’re clapping symbols). 

- Lay back on the bench and press the plate up to arm’s length. 

- Keep squeezing the plate as you perform the bench press movement. 

- Perform the desired number of reps and drop the plate carefully.

Plate Press

- Hold one dumbbell in each hand to over your chest with arms fully extended. 

- Squeeze your shoulder blades together and ensure your feet are actively pressing into the floor.

- Slowly lower the dumbbells down toward your chest. The weights should fall both down and out to the sides. 

- Lower until your upper arm is parallel (or lower) to the floor, or the weights themselves come to chest height. 

- Keep your elbows under your wrists at all times.

- Once your back is tight, and the weight is sitting at chest level, drive the dumbbells up and inward. Your hands should end up back on top of your shoulders.

Dumbbell Bench Press

- Get into a side forearm plank on your right side, stacking your right shoulder over your right elbow and your left hip over your right.

- Keep your hips square. Lift your left arm up and reach your left hand under your body past your hips, rotating your torso. 

- Bring your left arm back up to the starting position. This is one rep. Repeat for desired reps before switching to other side.

Side Plank Pass Through

PHYSIQUE- Month 1/ Week 3/ Day 2

PHYSIQUE Program Introduction

PHYSIQUE - Cardio + Warm-up/Cool-down recommendations

PHYSIQUE- How to choose the right weight & modifications

I enjoyed the exercises. Not complicated and it was a good burn

Luvvly

Rachel

PHYSIQUE- Month 1/ Week 1 / Day 1

Great work out! I really liked the bent over rows that was a new exercise for me and I felt my entire upper back engaged 💪🏼

PHYSIQUE- Month 1/ Week 1 / Day 2

PHYSIQUE- Month 1/ Week 1/ Day 3

PHYSIQUE- Month 1/ Week 1 / Day 4

PHYSIQUE- Month 1/ Week 2/ Day 1

Awesome! I don’t normally do chest but I liked these exercises a lot. Can’t wait for the next!

PHYSIQUE- Month 1/ Week 3/ Day 2

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