Name: Playbook - Heidy Espaillat - W3-D2
Uploaded: 2024-03-13T12:47:04.985Z
Duration: 45 min
Description: W3-D2

- 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

- Hold the dumbbells with your palms facing each other
- With a slight bend at the elbow come down
- Bring your hands back together engaging your chest

Chest flies

- 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

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

Bent Over Band Row

Shoulder press + bent over row

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

Bicep curls

- Keep your elbows close to your head
- Extend your arms above you engaging your triceps

Seated db tricep extension

Biceps Curls Superset Seated Triceps extensions

- 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

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

Kneeling side plank

Bicycles + kneeling plank

Plank medicine ball pass

- 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

W3-D2

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