Name: Playbook - Heidy Espaillat - W4-D4
Uploaded: 2024-03-13T12:47:04.661Z
Duration: 45 min
Description: W4-D4

- 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

- 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

- 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

Shoulder Press + Close Grip Dumbbell Press

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

Dips

- Hold the dumbbell with your arms extended in front of you
- Rotate the dumbbell 
- Keep your core tight

Car drivers

Dips  Superset Car Drivers

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

Bent over row

- 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

Plank

Cocoons + Planks

- Place your hands behind your head
- Extend your legs above the floor
- Bring your knee towards your chest
- Bring your opposite elbow towards your knee engaging your core

W4-D4

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