Name: Playbook - Kayla Durck - W3/D2
Uploaded: 2023-02-08T05:17:52.451Z
Duration: 35 min
Description: W3/D2

Kelly

Day 2 - Pull Day

- DB bent over rows 3 x 8-10
- DB lateral curls 3 x 8-10
- DB front raises 3 x 8-10/s
- DB lateral raises 3 x 8-10
- DB curl w/ hold 3 x 8-10/s
- Zottoman curls 3 x 8-10

- 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
- 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

- 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

- 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

DB Lateral Raises

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
- Complete desired reps then repeat on the opposite side

8-10 reps each side

DB Bicep Curl w/ ISO Hold

- Stand tall, holding a dumbbell in each hand
- Curl the dumbbells up with your palms facing up
- Rotate your wrists at the top, turning the dumbbells so your palms facing the ground
- Lower the dumbbells with control
- Focus on a slow controlled movement
- Rotate the dumbbells back to starting position and repeat

Zottman Curls

W3/D2

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

Lilly

W1/D1

Kacie

Great arm workout! Definitely felt the burn!!

Katie

Audge

W1/D2

W1/D3

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

Maria 

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! 😁

W3/D2

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