Name: Playbook - Kayla Durck - W1/D2
Uploaded: 2023-02-08T05:17:52.406Z
Duration: 35 min
Description: W1/D2

Kacie

Great arm workout! Definitely felt the burn!!

Katie

Audge

Maria 

I struggle with my upper body strength so this workout was perfect and challenging for me!

Erica

Day 2 - Pull Day

- DB lateral raises 3 x 8-10
- DB lateral curls 3 x 8-10
- DB bent over rows 3 x 8-10
- Front raises 3 x 8-10/s
- Shoulder taps 3 x 8-10
- Plank row 3 x 8-10/s

- Stand tall, holding a dumbbell in each hand
- Keeping a slight bend in the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Lateral Raises

- Stand tall, holding a dumbbell in each hand
- Keep the elbows tucked to your sides as you curl the dumbbells out to the side, up toward the shoulders
- Lower the dumbbells with control

DB Lateral Curls

- Hold a dumbbell in each hand
- Hinge forward at the hips
- Row the dumbbells up toward your hips, engaging your back
- Lower the dumbbells with control

DB Bent Over Rows

- Stand tall, holding a dumbbell in each hand
- With a slight bend in the elbows, raise one dumbbell forward and up to shoulder height
- Lower the dumbbell and repeat with the opposite arm
- Alternating back and forth for time or reps

8-10 reps each side

Alt DB Front Raises

- Start in a full plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps

(R+L= 1 rep)

Shoulder Taps

- Set up in a high plank with your feet wider than shoulder width, one hand on the floor, the other holding a dumbbell
-  Brace your core, legs and glutes to stay as rigid and stable as possible
- Row the dumbbell up into your lower ribs
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

8-10 reps each side

Plank DB Row

W1/D2

Great first workout to get back on it. Good mix of body weight and weighted exercises.

Lilly

Kelly

W1/D1

W1/D3

I liked how this workout was easy and challenging at the same time. Thanks Kayla :)

This one was super challenging for me. I could only do 1/2 the reps on most of these. That’s okay though… at least I’m moving! 😁

W1/D2

Community

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