Name: Playbook - Heidy Espaillat - W2-D4
Uploaded: 2024-03-13T12:47:05.056Z
Duration: 45 min
Description: W2-D4

Bent over row

- Press the dumbbells above you engaging your chest
- Keep your core tight

Chest press

- Place your hands underneath your shoulder and keep your body in a straight line
- Come down flexing at the elbows
- Engage your chest as you come up

Knee pushup

Chest Press + Knee Push Up

- Start with a shoulder width stance holding the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your biceps
- Press the dumbbells up above you rotating your wrists until your palms are facing away from you
- Keep a tight core

Bicep to shoulder press

Bicep Curls to Shoulder Press

- Start with your back at 45 degrees 
- Rotate from on side to the other keeping your core engaged

Russian twist

- There should be a straight line from your shoulder to your feet
- Keep your core engaged

Side plank

Russian twist + Side Planks

- Lay on the ground with your arms and legs extended without touching the ground 
- Bring your knees toward your chest and your arms toward your knees
- Keep your lower back on the floor throughout the exercise

Cocoons

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

W2-D4

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