Name: Playbook - Heidy Espaillat - W2/D4 Week 2- Day 4
Uploaded: 2024-03-13T12:47:05.000Z
Duration: 45 min
Description: W2/D4 Week 2- Day 4

Kena

Sandra

Yari34

Nesmary

Alanna

My arms are on Fire !!  Thank you so much

Jennifer ortiz

Diana

Sandra ?

Elizabeth De Luna

Anali

Jazmine Crisologo

great workout Heidy thank you so much 💓

sharlene

Olivia

Juanita

Best upper body I’ve ever done! Can’t feel my arms but it’s ok ❤️

Kristi

- 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

- 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

- 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

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

Front raises

Standing press + front raises

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

Side lateral raises

- As you pull the band up let your elbows flare out 
- Keep a tight core and neutral spine

Upright Band Row

Side Lateral Raises + Upright Rows

- 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

- 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

- Engage your abs a as you come up
- Keep you legs as straight as possible

Weighted suitcase crunch

W2/D4 Week 2- Day 4

Colleen

I can definitely feel the burn in my glutes and legs! 🔥

Yami

My legs feel like a pony that was just born 😅

Nikk

W1/D1 Week 1- Day 1

I did it “ second day and usually started on Monday . 🙌🏼🫶🏼🫶🏼💜

Unable to complete plank or elastic band but other than that it was good workout.

Elizabeth

W1/D2 Week 1- Day 2

It took me a little longer for the same reasons I was cooking pasta at the same time working out 😂 #momthings but I came through , I skipped Wednesday workout so I made it up today and just to the next workout day by day . I promised to myself I won’t slack off like before 🥹🌚thank you Heidi

Loved all work outs but was unable to complete 2 exercises.

W1/D3 Week 1- Day 3

Holy moly, I can feel the muscles working for sure.

W1/D4 Week 1- Day 4

I’m behind on my workout but I’m not stopping what so ever it was pretty good routine 😮‍💨

On my 3rd day was only able to complete to step 3 .

W1/D5 Week 1- Day 5

Feeling the burn 🔥 Thank you for an awesome workout !

YanciVentura

W2/D1 Week 2- Day 1

Difficulty at first but than pretty easy 😏 manage to finished it 😮‍💨🙏🏼

W2/D4 Week 2- Day 4

Community

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