Name: Playbook - Gabi Aluz - W1/D4 Thursday strength challenge
Uploaded: 2023-02-21T12:51:52.127Z
Duration: 40 min
Description: W1/D4 Thursday strength challenge

On Thursday we are focusing on deltoids, chest, full core and oblique, hamstrings and calf with higher pressure

-stand straight 
-place one or two feet on the band
-Raise your hands from the side do not raise over your shoulder

Shoulder side raise

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

-Plank on the side one arm is straight the other on the hip
-Keep your spine neutral 
-Lower your hips down and when lifting up engage your obliques

Side plank hip raise full depth

-position yourself to plank position 
-keep your spine neutral 
-Perform side kick to the elbow and then twist the bended leg inside

Plank kick to elbow and twist

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

W1/D4 Thursday strength challenge

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