Name: Playbook - Kailey Hackett - W4/D2 TONED ARMS
Uploaded: 2022-11-18T00:40:32.937Z
Duration: 30 min
Description: W4/D2 TONED ARMS

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmers walk

- Hold the dumbbells in front of you with a neutral grip
- Maintain a bend in your elbows
- Raise the dumbbells forward and up
- Bent your elbows be ringing the dumbbells back to your shoulder’s
- Maintaining a neutral grip, press the dumbbells overhead 
- Reverse the movement back down to starting position

Neutral grip front raise to shoulder press

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

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