Name: Playbook - Kololia Atoa - WEEK 2/DAY 4 (@home)
Uploaded: 2023-06-13T15:12:41.045Z
Duration: 45 min
Description: WEEK 2/DAY 4 (@home)

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers (sub dumbbells)

- Begin with holding the DB extended over chest 
- Lower DB to your chest until the triceps are completely on the floor at a diagonal 
- Press the DB up fo full extension

Barbell floor press

- Extend your arm engaging your tricep 
- Keep elbow in line with hips, only thing moving should be your forearm

Bent over tricep extension (sub long band)

SUPERSET 1

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up and shoulder tap

Shoulder tap push up

- Raise your elbow
- Extend your arm engaging your tricep
- Focus on a slow controlled movement

Bent over one arm tricep extension (left)

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- On an incline bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (can do from floor)

WEEK 2/DAY 4 (@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 4 (@home)

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