Name: Playbook - Heidy Espaillat - W3/D4 Week 3- Day 4
Uploaded: 2024-03-13T12:47:05.084Z
Duration: 45 min
Description: W3/D4 Week 3- Day 4

Sandra

Yari34

YanciVentura

I feel amazing. Loved the abs in this one!

Alanna

Diana

Katherine

Anali

Olivia

It was difficult but it was a good easy at last workout 🏋️‍♀️

Juanita

My abs are killing it 👍🏻👏🏻👏🏻💪🏻💪🏻

- 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

Superset 1

- 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

Superset 2

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

Dumbbell upright row

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

Car drivers

Superset 3

- Don't let your elbow flare out keep them close to your head
- As you extend your arms engage your triceps

Standing triceps extensions

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

Russian twist

- 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

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

Kneeling side plank

W3/D4 Week 3- 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.

Kena

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 !

W2/D1 Week 2- Day 1

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

W3/D4 Week 3- Day 4

Community

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