Name: Playbook - Kololia Atoa - WEEK 2/DAY 1 (@home)
Uploaded: 2023-06-13T15:12:41.026Z
Duration: 45 min
Description: WEEK 2/DAY 1 (@home)

TIME TO INCREASE THAT WEIGHT A BIT! We are still training for volume so the rep range is going to stay the same this week while we increase the weight little by little and then the rep range will go up week 3!

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the band touches your chest
- Lower down until elbows are fully extended

Bent over banded rows

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead, alternating
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Perform a fly keeping the bend in your elbow constant 
- Alternate between thumps facing the ceiling and palms facing the floor

Seated 2 way shoulder dumbbell fly

GIANT SET

- Bend over face down on the edge of a bench 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

- With a slight bend at the elbow raise the weight
- Raise until you reach shoulder height

Standing flies

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Full swing above the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB OR DB full swings

- upright row to chest then straight arm raise overhead
- keep shoulders down and back to engage lats and delts

Plate OR DB press to raise

SUPERSET

WEEK 2/DAY 1 (@home)

Man it was tough but I got through it!! Tysm for this

Glorianna

Leipua

It was the right amount of sets and exercises to get the perfect burn without feeling like I have to go in the gym for hours and suffer. I have been trying to find a new routine/workouts and I really enjoyed this one

Lauren Ousby

WEEK 1/DAY 1 (gym)

Only had 20 minutes to workout, but definitely felt it!🔥

Shanice Taufa’asau

Christalen

WEEK 1/DAY 1 (@home)

Brandi

this was a good burn to my cheeks🫠🥲

WEEK 1/DAY 2 (gym)

WEEK 1/DAY 2 (@home)

WEEK 1/DAY 3 - REST

WEEK 1/DAY 4 (gym)

WEEK 1/DAY 4 (@home)

WEEK 1/DAY 5 - REST

Annie

Left me gassed. Ima feel this tomorrow for sure.

Maria

WEEK 1/ DAY 6 (gym)

What a burn out. Would love to see stretches and warm ups in the beginning. Overall loving it so far! #day2

Gina

Yo this workout killed me. Def surprised me at how effective it was! Thanks for the good workout to start my week Koko!

WEEK 2/DAY 1 (@home)

More workouts from Kololia Atoa