Name: Playbook - Heidy Espaillat - W2-D2
Uploaded: 2024-03-13T12:47:05.081Z
Duration: 45 min
Description: W2-D2

Jennifer

- Start with a wide stance with your arm on a chair for balance
- Keeping your back straight pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up

One arm dumbbell row

Get into a press-up position with a dumbbell in each hand. 
Brace your body, then raise one of the dumbbells, supporting yourself on the other arm. 
Row the weight upward until your upper arm is slightly higher than your torso, then slowly lower it back down to the ground.

Renegade Rows

Single Arm Dumbbell Snatch

- Squeeze your bicep as you go up
- Come down with a controlled motion 
- Keep you core tight throughout the exercise

Bicep curls

- Start with your arms at 90 degrees with your palms facing away from you
- Press the dumbbells above you
- Come down with a controlled motion

Shoulder Press

Bicep Curls + Shoulder Press

- There should be a straight line from your shoulder to your knee
- Keep your core engaged throughout the movement

Kneeling side plank

- Place your hands ok y our head without pulling your head forward
- Keep your legs extended in front of you
- Bring one leg toward your chest
- Rotate your torso bringing your elbow toward your knee
- Keep your lower back in the floor and your core tight

Bicycles

- Keeping your lower back on the floor raise your legs
- Engage your core as you come down

Lying leg raises

Bicycles + Lying leg raises

- Keep your core tight through out the movement 
- Extend your legs and move them up and down

W2-D2

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