Name: Playbook - Heidy Espaillat - Week 4- Day 4
Uploaded: 2024-03-13T12:47:04.688Z
Duration: 45 min
Description: Week 4- Day 4

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

Single Arm Dumbbell Snatch

- 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

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

Bicep curls

- Place your hands on the bench with your palms facing away from you
- Bend at the elbows to come down
- Bring your legs to make it easier if necessary
- Come down until your arms reach 90 degrees
- Extend your arms engaging your triceps to come up

Bench dips

Bicep Curls + Dips

Cross Body Hammer Curls

Plate Twist

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

Lying leg raises

Week 4- 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

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

Week 1- Day 4

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

Week 4- Day 4

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