Name: Playbook - Annie Malone - 20 Minute Wednesday
Uploaded: 2024-04-21T14:22:01.083Z
Duration: 20 min
Description: 20 Minute Wednesday

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Rest

- 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 
- Come down in a controlled motion

Dumbbell bent over row (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

Dumbbell bent over reverse flies

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

Dumbbell ISO bicep curls-left

Dumbbell ISO bicep curls-right

- Begin in push up position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control 
- Complete a dumbbell push up
- Repeating with the opposite arm
- Working back and forth for time or reps

Dumbbell renegade row + push-up

- Begin with a dumbbell in each hand
- Curl dumbbells until elbows are at 90 degrees 
- Hold for time

20 Minute Wednesday

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