Name: Playbook - Heidy Espaillat - W3-D4
Uploaded: 2024-04-29T20:48:23.684Z
Duration: 45 min
Description: W3-D4

YanciVentura

- Keep you back straight and core tight
- Raise the dumbbells until your reach shoulder height
- Come down with a controlled movement

Side lateral raises

- Keep your back straight and core tight
- Raise the dumbbells until you reach shoulder height

Front raises

Side lateral raises + front raises

- Hold the dumbbells together
- Keeping your elbows close to your body press the dumbbells up
- Come down with a controlled movement

Closed grip dumbbell press

- Keep your elbows close to your body
- Go down to 90 degrees
- Engage your triceps as you extend your arms

Dips

- Start with a shoulder width stance holding the dumbbells with your palms facing up
- Curl the dumbbells up engaging your biceps

Hammer curl

- Pull the dumbbells up to chin height
- Let your elbows flare out as you come up
- Keep your back straight

Dumbbell upright row

Hammer Curls Superset Upright Row

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- Extend your arms in front of you
- Go up reaching as far up as you can with your arms
- Keep your core engaged as you come down

Otis up

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

Flutter kick leg raises

Plate Twist

Flutter kicks + plate twist

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

Kneeling side plank

W3-D4

Yeidy

Lorraine

W4-D5

W4-D4

W4-D3

W4-D2

W4-D1

W3-D5

W3-D3

W3-D2

W3-D1

W2-D5

W2-D4

I am humbled by today’s workout 😰 feeling so good and accomplished 💪🏼

Alejandra Linares

Jennifer

W2-D3

W2-D2

Great start to a workout week! 🍑🔥 can definitely feel myself building strength. 🥵

No lo complete el work out. Kind of disappointed.

Kelyn 🍑

My wife says my butt looks rounder after your workouts! Thank you!

Sydney

W2-D1

Cristina

W1-D1

It was great . Leg raise se me hizo muy difícil hacer las 20 reps pero hice 15 instead. Lo bueno fue q no pare, creo que me core muscles están weak

W3-D4

Community

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