Name: Playbook - Heidy Espaillat - W1/D2 Back, bicep & abs
Uploaded: 2024-03-13T12:47:04.253Z
Duration: 45 min
Description: W1/D2 Back, bicep & abs

Shana

Rocio

EloraDonna

Jackie

Alia

Great! Me and three girlfriends are doing it together

Angelica

Exercise is very great. A trainer. I want to make my butt bigger. Are there proteins that help with this?

Lulwah

Lucy

No hay calentamiento y estiramiento o no lo encuentro todos los ejercicios muy bien

Maleny Flores

Really good. I love it. I feel more confident.

Vanesza Rodriguez

2nd work put this week. I really love this program, I feel like I'm actually capable of accomplishing my goals.

Nicole

- One-arm dumbbell row 3 x 12-20
- Bent over dumbbell row ( palms facing down ) 3 x 12-20
- Bicep curls 3 x 12-20
- Hammer curls 3 x 12-20
- Plank 3 x 60 seconds 
- Lying leg raises 3 x 12-20

- Keep a neutral spine
- Pull the dumbbell up keeping your elbow close to your body
- As you pull the dumbbell up engage your lat

One arm row

- Hinge at the hips lean forward keeping a neutral spine 
- Keep a slight bend at the knee
- Hold the dumbbells with your palm facing away from you
- As you pull the dumbbells up engage your back
- Keep a tight core throughout the exercise

Bent over row

- As you bring the barbell up squeeze your biceps
- Keep your core engaged and back straight

Bicep curls

- Curl the dumbbells up keeping your thumb facing up
- Engage your biceps as you reach the top and come down with a controlled motion

Hammer curls

Plank

- Hold on to the bar with both hands
- Raise your legs keeping your lower back on the floor
- Come up and all the way down keeping your core tight

Lying leg raise

W1/D2 Back, bicep & abs

I’m back at it after having my son like yourself! I’ll feel this in my legs in the morning, but I can’t wait to feel myself again❤️

shakara

Maggie Lugo

Had hard time with exercise single leg raise but with more training can eventually conquer full work out

Elizabeth

W1/D1 Leg & glutes

Finished 4 weeks , Now onto a new challenge 🙌

Had trouble with the hip lift on chair used the floor instead

I truly felt that!!! Whewwww 🔥😮‍💨

W1/D3 Leg & glutes

ROXANA

I’m really glad I found your exercises!

Rachel

W1/D4 Chest, shoulders, triceps & abs

No encuentro el calentamiento dime los pasos para encontrarlo porfas

W1/D5 Leg & glutes

Great booty and leg workout!!! 🥳🔥🍑

Actual exercises had a repeat of step ups instead of one leg hip raises

Lissa

No encuentro calentamiento ni estiramiento

W2/D1 Leg & glutes

Muy difícil pero no imposible,!!☺️💜

Sandra ?

W2/D2 Back, biceps & abs

Excellent workout!!!! 👏🏽👏🏽🍑🔥

perla ledezma

It was great. Had to take time off due to illness, but glad to be back at it! Love feeling productive.

W1/D2 Back, bicep & abs

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