Name: Playbook - Taylor Mei - W1/D4: Chest & Arms + Core
Uploaded: 2024-04-01T13:08:26.472Z
Duration: 45 min
Description: W1/D4: Chest & Arms + Core

Great workout. Couldn't go more than one round this time

Hayden

Aleksandra

Yolanda

Jody

Maka 🇫🇷

Day 4: Chest & Arms + Core  
Warm-up:  
• Air skipping 1 min.
• Spinal rolls x 3  
• Inchworm to cobra x 5  
• Banded shoulder circles x 10 (each direction + side)  
• Internal & external shoulder rotation x 5 (each side, laying on your side)  

Workout:  
• DB chest press 4 x 12-15  
• Incline pushups 4 x till failure  

• DB chest flys 3 x 10-12  
• DB floor hammer grip press 3 x 12  

• DB Alt Wide & Close Press 3 x 10  
• Diamond pushups 3 x 10 (modified if needed)  

• DB standing bicep curls 3 x 15  
• DB skull crushers 3 x 15  
• DB alt SA bicep curls 3 x max  

Core:  
• Straight arm straight leg crunches 3 x 20  
• Plank hold 3 x 30 sec. 
• Alt single leg raises 3 x 15 (each side)  
• DB kneeling wood choppers 3 x 15 (each side)  
• Low plank reaches 3 x 30 sec.
 
Cool down:  
• Seated t-spine twist x 30 sec.  
• Floor chest stretch x 30 sec. 
• C-shape t-spine openers x 5  
• Wall bicep stretch x 30 sec.

• Air skipping 1 min.  
• Spinal rolls x 3  
• Inchworm to cobra x 5  
• Banded shoulder circles x 10 (each direction + side)  
• Internal & external shoulder rotation x 5 (each side, laying on your side)

Air Skipping

-Standing tall, roll down towards your feet slowly, one vertebrae at a time, touching your toes and stretching at the bottom. 
-Stand back up and repeat

Spinal Rolls

-Walk your hands out, positioning your body in a high plank position
-Drop your hips towards the floor, going into a cobra stretch

Inchworm to Cobra

- Place a band under your feet and hold it in your hands with tension 
- Raise your shoulders up and back in a circular motion

Banded Shoulder Circles

Internal & External Shoulder Rotation

Warm-Up

• DB chest press 4 x 12-15  
• Incline pushups 4 x till failure

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

DB Close Grip Chest Press

- Get into a push-up position with your hands elevated on a box or step
- Perform a push-up

Incline Pushups

Superset

• DB incline chest flies 3 x 10-12  
• DB floor hammer grip press 3 x 12

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Db incline chest flies

-Lying on the ground, hold the dumbbells in each hand with a hammer grip
-Lower the dumbbells down towards your chest and push back up

DB Floor Hammer Grip Press

• DB Alt Wide & Close Press 3 x 10  
• Diamond pushups 3 x 10 (modified if needed)

- Lying on your back, dumbbells extended over your chest 
- Lower into a wide chest press
- Press dumbbells up
- Rotate your hands
- Lower into a close grip press
- Press dumbbells back up
- Repeating sequence for time or reps

DB Alt Wide & Close Press

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond Pushups

• DB standing bicep curls 3 x 15  
• DB skull crushers 3 x 15  
• DB alt SA bicep curls 3 x max

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps 
- Lower with a controlled motion

DB Curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

DB Skull Crushers

-Stand with your feet hip width apart, dumbbell in each hand
-Alternating each arm, perform a bicep curl 
-15 reps for each arm

DB Alt SA Bicep Curl

Triset

• Straight arm straight leg crunches 3 x 20  
• Plank hold 3 x 30 sec. 
• Alt single leg raises 3 x 15 (each side)  
• DB kneeling wood choppers 3 x 15 (each side)  
• Low plank reaches 3 x 30 sec.

- With both your arms and legs extended 
- Bring your shoulder off the ground
- Engage your core as you come up
- Lower back down

Straight Arm Straight Leg Crunches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank Hold

- Lift your legs off the floor slightly, bracing your core muscles 
- Alternately lifting one leg and lowering the other for several repetitions

Single Leg Raises

DB Kneeling Wood Choppers

- Start in an elbow plank position 
- Reach forward with one hand taping the ground at arms length away from you
- Return your elbow to the starting position
- Each side

Low Plank Reaches

Core

• Seated t-spine twist x 30 sec.  
• Floor chest stretch x 30 sec. 
• C-shape t-spine openers x 5  
• Wall bicep stretch x 30 sec.

- From a seated position, one leg extended, the other crossed over, ankle outside the knee
- Twist through your spine, placing your opposite elbow outside of your knee
- Gently press yourself deeper into the twist by pressing the elbow into your knee
- Work both sides

Seated T-Spine Twists

- Lay face down on the ground with your hands in a T position 
- Bend one leg and rotate it behind you and over the other leg until your toe touches the ground
- Allow your upper body to rotate slightly and stretch the chest
- Return to the start position

Floor Chest Stretch

- Laying on your sides knees bent at 90 degrees and arms out straight in front 
- Top arm will circle until it reaches as far as it can go with contact on the ground 
- Follow arm with your eyes 
- Aim to reach 180 degrees

C-Shape T-Spine Openers

Wall Bicep Stretch

Cool Down

W1/D4: Chest & Arms + Core

Thank you! I definitely felt those core exercises 🥵

Yesenia

It was amazing and I could only do 2 rounds 😄

I've been doing one round till I get more in shape.. love it! Obsessed with the app like it's my life now

W1/D1: Quads & Glutes + Core

Megan

Hope

W1/D2: Back + Shoulders

Loved this workout! Just the right amount of challenge.

Sara Haynes

W1/D3: Hamstrings & Glutes

Great workout! I'm getting in shape after a couple months of doing your exercises. I'm able to finally complete them ❤️

I do 2 rounds till I'm more in shape 😆

W2/D1: Quads & Glutes + Core

I went lighter on the weights so I could do all 3 rounds. Just trying to figure out that sweet spot. My body has changed SO MUCH in 3mo

W1/D4: Chest & Arms + Core

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