Name: Playbook - Annie Malone - 20 Minute Monday
Uploaded: 2023-09-17T16:57:34.101Z
Duration: 20 min
Description: 20 Minute Monday

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides, palms facing forward
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell reverse tricep kickbacks

Rest

- Bring your hand up and across the front of your body squeezing your chest
- Lower slowly back to starting position 
- Complete desired reps then repeat on the opposite side

Single arm low to high crossbody press-left

Single arm low to high crossbody press-right

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Lay on side with bottom arm overhead
- Top hand should be placed on floor in front of you
- Press torso up off floor and slowly lower

Sidelying tricep push-up-left

Sidelying tricep push-up-right

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Engage triceps as you extend your arms
- Keep core tight

20 Minute Monday

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