Name: Playbook - Taylor Ramsdell - Chest/Back/Core 🔥
Uploaded: 2023-05-22T18:05:03.742Z
Duration: 55 min
Description: Chest/Back/Core 🔥

Mohammad Ben Essa

Awesome content!

I am waiting for your new program🔥🔥💯

Benito

Jesse

Breno De Faria

Stephen

Abs on fire! Might have gone a little light on the first movements ?

Matt Burton

Rob Morelli

Stefan

Melina

Jeff

Kyle

Beni

You will push, pull, fly, and balance! Hitting the chest and back muscles with a lot of reps and a lot of core stabilization. You’ll feel the muscles working, and you’ll see them in the mirror as the blood starts pumping!

Get 5 minutes of movement in before you begin. Treadmill, jump rope, etc. And make sure to take another 5 minutes at the end to stretch and cool down.

Stay connected with me on IG! Post vids/photos of you doing the workout! Tag me @taylor_ramsdell and use the #ramsdellstrong hashtag! 💪  I’m looking forward to seeing your work!

2 exercises. 4 rounds. Rest between rounds.

Each arm counts as one rep toward the total number of reps. 

Lie down on the floor with a dumbbell in each hand and knees bent. Elbows are at 90 degrees. Dumbbells at chest level. Squeeze shoulders together behind you while pressing one dumbbell to the ceiling at a time, alternating arms. Keep your core TIGHT!

Alternating dumbbell floor press

Each arm counts as one rep toward the total number of reps. 

Hinge at the hips while maintaining neutral spine. Keep upper back squeezed while rowing up one dumbbell at a time, alternating arms.

Alternating bent over dumbbell row

Circuit #1

2 exercises. 3 rounds. Rest between rounds.

Each arm counts as one rep toward the total number of reps. 

Lie face up on a bench with a dumbbell in each hand. Maintain a squeezed shoulder position and a slight bend in your elbows. Keep dumbbells even with chest. Fly one dumbbell out at a time, alternating arms.

Alternating dumbbell chest fly

Each arm counts as one rep toward the total number of reps. 

Hinge at the hips while maintaining a neutral and strong spine. Squeeze shoulders back and keep a slight bend in your elbows. Fly one dumbbell out at a time, alternating arms.

Alternating dumbbell reverse fly

Circuit #2

Perform for the designated number of reps. Switch arms. Repeat on second side. 

Keep torso stable while performing one armed incline push-ups. 

*Make this more challenging by lowering the bar and/or placing feet closer together.

*Make this easier by raising the bar OR performing standard incline pushups on the bar with two hands. 

***If you do standard push-ups, DOUBLE the reps so you perform the same total number as if you were doing single arm push-ups.

Single arm elevated push-up

Keep shoulder blades pinched and knees bent while rowing body up to the bar. Maintain strong core and neutral spine throughout.

Inverted rows

Circuit #3

3 exercises. 3 rounds. Rest between rounds.

Perform for the designated number of reps. Switch sides. Repeat on second side.

With cable attachment placed at mid torso, use core to pull the cable while twisting. Keep arms extended and remain upright.

Cable horizontal twist

Perform designated number of reps. Switch sides. Repeat on the second side.

Perform a crunch while reaching one dumbbell toward the ceiling.

Crunch with single arm dumbbell reach

Perform designated number of reps. Switch sides. Repeat on the second side.

Lie face up with one knee bent and both hands near ears. Extend other leg and keep it elevated. Crunch up and maintain the crunch position. Bring extended leg in and rotate torso to touch knee with opposite elbow.

Single leg bicycle crunch

Abs circuit

Chest/Back/Core 🔥

That was awesome! I had to modify some of the exercises for my knee pain. It was challenging so I def have more work to do with it.

Dana

Austin

Jimi

Powerful stamina 💥 FULL BODY

Lennon Gisclair

What a lower body session🔥🔥🔥
I hope that you will upload new workouts really soon💪🏻

Kicked my ass and it looks easy on the video

Ruben Perello

STRONG and ABLE legs!!

Woo! Great change up from my usual stairs workout! Did it outdoors and hunting for good hills and stairs got me to some parts of my hood I don’t get to often! 😅🏃‍♀️

Vanessa

Stairs + Hill runs ⛰😈🔥💪💦

Awesome workout!
Please upload new ones🔥🔥💪🏻

This is a bad ass workout. At 62, proud I can do it. On the 6th week was able to to everything. I think I will continue for another 3- 4 weeks before swapping out. Thanks much.

Chest/Back/Core 🔥

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