Name: Playbook - Heidy Espaillat - W4-D2
Uploaded: 2024-03-13T12:47:04.839Z
Duration: 45 min
Description: W4-D2

- 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 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

- Curl the dumbbells up keeping your back straight and core engaged
- Squeeze your bicep as you come up

Crossbody hammer curls

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

Bicep curls

Cross body hammer curls + bicep curls

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

Bent over alternating row

- Place your elbow on your inner leg
- Curl the dumbbell up engaging your bicep
- Come down with a controlled movement

Concentration curl

Alternating Dumbbell Row Superset Concentration Curl

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

Plank Leg Raises

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

Lying leg raises

Plank Twist

Lying Leg Raises + Plank Twist

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

Russian twist

W4-D2

Yeidy

Lorraine

W4-D5

W4-D4

W4-D3

W4-D1

W3-D5

YanciVentura

W3-D4

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

W4-D2

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