Name: Playbook - Tune Into Fitness - W9/D1
Uploaded: 2022-11-30T18:25:25.652Z
Duration: 60 min
Description: W9/D1

1. BB Overhead Press
2. DB Floor Press

Superset: 
3. Kneeling DB Upright Rows
4. Incline Bench Reverse Flys

5. Cable or Band Chest Fly Crossed
6. Hollow Body Hold w/ Press

Superset: 
7. Landmine Alt Squat Press
8. Ab Rollout

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

BB Overhead Press @85-95% of 1RM

- Lying on the floor with the back of your arms on the floor, and a dumbbell held in each hand
- Press the dumbbells up, engaging your chest
- Lower the dumbbells back down until your arms come to a complete stop on the floor

*Increase weight

DB Floor Press

3. Kneeling DB Upright Rows
4. Incline Bench Reverse Flys

- Start in a half kneeling position with a single dumbbell in the hand on the same side as your knee that is on the floor
- Pull the dumbbell up toward your chin, with your elbow going wide
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

8 reps each side
*Increase weight

DB Kneeling Upright Row

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

*Same weight as W8

Incline Bench DB Reverse Fly

Superset

- Loop two bands around the rack at chest height
- Start by standing tall, with feet staggered, and the bands in each hand
- Bring your hands together, crossing each other, engaging your chest
- Pause and let your arms return back to the starting position

*Increase weight

Banded Chest Fly Crossed

- Lean back to about 45 degrees and raise your legs off the floor
- Holding a single dumbbell in front of your torso
- Press the dumbbell up
- Lower the dumbbell with control

*Increase weight

Hallow Body Hold w/ Press

Superset: 
7. Landmine Alt Squat Press
8. Ab Rollout

- Holding the end of the landmine bar in one hand at your shoulder lower into the bottom of a squat
- Stand back up 
- As you reach extension press the bar overhead
- Switch arms at the top of the rep
- Lower the bar back to your shoulder repeating the movement
- Alternating back and forth for time or reps

8 total reps (4 reps each side)
*Increase weight

Landmine Alt Squat Press

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

W9/D1

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