Name: Playbook - Annie Malone - 20 Minute Wednesday
Uploaded: 2023-04-03T01:47:01.489Z
Duration: 20 min
Description: 20 Minute Wednesday

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Move quickly but keep core engaged to protect your back

Dumbbell alternating bent over row

Rest

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl-left

Dumbbell concentration curl-right

-Lat flat on your back, knees bent
- Keep a slight bend at the elbow as you lower dumbbell back over your head almost to the floor 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- In high plank position, reach forward with alternating arms for time

High plank reach

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Then curl up in hammer curl motion

Dumbbell bent over row to hammer curl

- With dumbbells in both hands ,arms extended overhead 
- Walk forward for distance or time

Dumbbell overhead walks (double)

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

20 Minute Wednesday

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