Name: Playbook - Heidy Espaillat - Week 1- Day 4
Uploaded: 2024-03-13T12:47:04.274Z
Duration: 45 min
Description: Week 1- Day 4

Alanna

Me encantan porque son cortas no muy largas “suficiente” tiempo y no son aburridas

Stephanie

One week down and already feel so much stronger and confident in myself!

Maria

Grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart. 

Quickly pull the dumbbell toward the ceiling while simultaneously extending your knees and hips and raising your body on the balls of your feet. Keep the dumbbell close to your body.

Single Arm Snatch

Single Arm Row

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

Bicep curls

Single Arm Row + Bicep Curls

Cross Body Hammer Curls

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

Hammer curl

Cross Body Hammer Curls + Hammer Curls

- 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

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

Lying leg raises

Week 1- Day 4

Starting off the month and week right! 🥵🔥Vamoooosss!

Alejandra Linares

Feels so good to get back into it! Thank you for this amazing workout 🩵🫶🏻

Olivia

Week 1- Day 1 
Legs 🦵+ Glutes 🍑

I love this upper body workout, one of my favorites 🙌🏼💪🏼✌🏼

Melissa

Juanita

Yari34

Week 1- Day 2

YanciVentura

Good workout 🏋️‍♀️ 🦵🍑🔥🥵

Week 1- Day 3

Higher reps are definitely harder but I feel the burn so much more. I get a bigger booty pump. Loved the workout!

Cecilia

Going stronger with my journey and loving this app

Cindy

Anisurey

Week 1- Day 5

Week 2- Day 1

Week 2- Day 2

Week 2- Day 3

It was good, but I swear I'm weak haha I cannot do the dips 😕

Nadine

Week 2- Day 4

Jessica

🔥🔥🔥 mis piernas están fuego 🔥

Week 2- Day 5

Week 3- Day 1

Week 3- Day 2

Week 3- Day 3

Week 3- Day 4

This one was challenging, but in a good way!

Week 1- Day 4

Community

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