Name: Playbook - Dr. Robin B - W2/D2
Uploaded: 2023-01-23T05:39:14.888Z
Duration: 45 min
Description: W2/D2

Camila

keonni

Avette

Olivia

Zavia Munroe

Upper body + Abs:

Warm up: Treadmill walk 10 min

Circuit 1: 3 Rounds:
- 10 x Lat pulldowns
- 10 x DB reverse flys
- 10 x DB front raises
- 10 x 3 Step dumbbells

Circuit 2: 3 Rounds:
- 10 x DB bent over rows
- 10 x Plate tricep extensions 
- 10 x Static hold curls (each side)
- 10 x DB pass crunches (each side)

- Speed 3.5
- Incline 6 for intermediate and advance

Warm-up Treadmill Walk

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- 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

DB bent over reverse flies

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Press dumbbells up above head
- Slowly lower down until arms are extended

3 Step Dumbbells

Circuit 1

- 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

DB bent over row

- Keep your core tight
- Hold plate overhead (10-25lb) overhead and bend at elbows squeezing triceps then back to start

Overhead plate tricep extensions

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Dumbbell curl with static hold

- Pass 5lb dumbbell under legs in a crunch position to other hand 
- Stretch body parallel to but not touching the floor
- Repeat pass through other side

DB pass crunches

Circuit 2

W2/D2

For the first day…. That sent me lol. But it was a good send lol

Tina

Was amazing starting 30day challenge again 💃🏾

Georgia

W1/D1

Bella

W1/D2

Alexis

Samantha

Day 3 and already seeing results ! 🙌🏽🥰

W1/D3

I almost didn’t make it today but I’m so glade I followed threw and finished I feel great !🙏🏽🙌🏽

Felt good and stronger than day 1 💪🏾

Alexis Mitchell

W1/D4

It was a wonderful workout, I’m loving this app

Ishakamusa Barashango

W1/D5

W1/D6

Rachel

Amazing abs we’re on fire but such a great  burn 🔥 excited to start week two 💃🏾🦋

W2/D2

Community

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