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TGE PLAYBOOK
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WORKOUT OF THE DAY
THE GIVARS EFFECT
UPPER PUSH / HIP HINGE

WARM UP (2-3 sets)
50 jumping jacks
20 pairs mountain climbers
DYNAMIC STRETCHING

CIRCUIT TRAINING (3 sets)
Chest Press 12 reps
Push ups 10 reps
Chest Flyes 10 reps

CORE ACTIVATION (3-4 sets)
30s Plank
15 Crunches
10p Russian twist
10 Leg raises
REST: 45s

CONDITIONING (3 sets)
DB Deadlift 12 reps
Wide push ups 10 reps
Frog thrust with weights 12 reps
Narrow push ups 10 reps
REST: 60s
COOLDOWN STRETCHING

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CHEST PRESS
Play

Main muscles: Pectoralis muscles
Main movement: Horizontal Push

Exercise Cues:
1. Lie down on the floor with both feet flat on the ground
2. Holding both dumbbells, arch your upper back, chest out, engage your core.
3. With your arms on a 45 degree angle, press the dumbbells going the center while activating your chest muscles.

Breathing pattern:
Inhale: Arms going down
Exhale: Arms pressing up
PUSH UP
Play

Main muscles: Pectoralis muscles
Main movement: Horizontal push

Exercise Cues:
1. Go to high plank position with your hands underneath your shoulders.
2. Hands should be slightly outside the shoulders making a 45 degree angle with your armpits.
3. Bend your elbows going to the side and go down with your chest first. Engage core and back should be rigid.
4. Press against the floor to go up. Take 2 seconds to g down, then 1 second to go up.

Breathing pattern:
Inhale: Going down
Exhale: Pushing up
CHEST FLYES
Play

Main muscles: Pectoralis muscles
Main movement: Arm adduction

Exercise Cues:
1. Lie down on the floor with both feet flat on the ground
2. Holding both dumbbells, arch your upper back, chest out, engage your core.
3. With your arms slightly bent, press the dumbbells against each to the center then slowly go back down.

Breathing pattern:
Inhale: Arms going to the side
Exhale: Arms going to the center.
WIDE PUSH UPS
Play

Main muscles: Pectoralis muscles
Main movement: Horizontal push

Exercise Cues:
1. Go to high plank position with your hands underneath your shoulders.
2. Hands should be far away from each other (1 hand size apart from normal push ups).
3. Bend your elbows going to the side and go down with your chest first. Engage core and back should be rigid.
4. Press against the floor to go up. Take 2 seconds to g down, then 1 second to go up.

Breathing pattern:
Inhale: Going down
Exhale: Pushing up
NARROW PUSH UPS
Play

Main muscles: Triceps
Main movement: Horizontal push

Exercise Cues:
1. Go to high plank position with your hands underneath your shoulders.
2. Hands should be shoulder width apart.
3. Bend your elbows going to the back and go down with your chest first. Engage core and back should be rigid.
4. Press against the floor to go up. Take 2 seconds to g down, then 1 second to go up.

Breathing pattern:
Inhale: Going down
Exhale: Pushing up
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