Name: Playbook - Diamond Ott - WEEK 4 / DAY 2 (Arms and Abs)
Uploaded: 2021-08-18T19:22:48.802Z
Duration: 45 min
Description: WEEK 4 / DAY 2 (Arms and Abs)

Moananui

Concise and useful🙏🏽🙏🏽🙏🏽🙏🏽

- Key is to keep the elbow slightly above the body throughout the movement
- Use tolerable weight resistance

Dumbbell Tricep Throwback

- Slightly lean forward and keep your elbows close to your body
- Hold a dumbbell at your feet if a belt is unavailable

Weighted Dips

-Use tolerable weight to meet the reps listed

Dumbbell Alternating Curls

-Pull up slightly with your legs out front and rotate and drive hips as high as possible

Modified Variation: Pull up and hold in a knee tuck position(knees bent together; simultaneously turn/twist at the hips; return to the hanging tuck position and repeat on the opposite side

Bodyweight Hang and Twist (Dip Machine Variation)

-Modified Variation: Perform from the kneeling position; shift bodyweight towards the arm doing the push
-Keep hips extend and core engaged

Push-up + Arm Extension

- Modified Variation: Use a dip bar machine; tuck knees in and hold
(Keep Practicing)

Dumbbell L-sit Hold

WEEK 4 / DAY 2 (Arms and Abs)

Really been trying to get back to my optimum weight and was using alternating days of cardio and lifting. It worked when I was 26 but not so good now that I'm 31. 

First workout of this program feels like this is what I need to help me reach my goals.

Erik

Raphael Whatoname

Javier

WEEK 1 / DAY 1 (Full Body)

Toni Guta

Matthias

WEEK 1 /  DAY 2 (Lower Body)

Marc

WEEK 1 / DAY 3 (Upper Body)

Dontavis

Anderson

WEEK 1 / DAY 4 (Cardio / Running / Abs)

Jeremy Tapia

WEEK 1 / DAY 5 (Full Body)

Jason

WEEK 1 / DAY 6 (Lower Body)

Great end to the week, ready for another week

WEEK 1 / DAY 7 (Upper Body)

WEEK 2 / DAY 1 (Core / Cardio)

I just don’t personally like regular cardio I would rather do like cardio exercises like tire flip

WEEK 4 / DAY 2 (Arms and Abs)

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