Name: Playbook - Laura Cabrera - Day 2 - Arms
Uploaded: 2024-01-17T19:28:04.278Z
Duration: 45 min
Description: Day 2 - Arms

Warm Up
Circuit 1 - Round 3
Dips Machine x15
High Plank Hold x to failure 

Workout
Machine Pull Ups 3x15
Bent Over Tricep Extension 4x15
Hammer Curl 3x20
Triceps Kickbacks 4x20
Bicep Curl 3x20

Dips Machine

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

Warm Up

- Bring your elbows into your ribs
- Hold at the top engaging your back

Machine Pull Ups

- Extend your arm engaging your tricep 
- Keep elbow high, only thing moving should be your forearm

Bent Over Tricep Extension

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Triceps Kickbacks with DB

- Hold the bar with an underhand grip
- Curl the bar toward the shoulders, engaging your biceps
- Lower the bar with control

Bicep Curl

Day 2 - Arms

Ines

Day 1 - Legs

Amazing WOD💪🏼☀️ Thanks coach!!!

Alessa

Laura Cabrera

Day 2 - Back & Biceps

Day 3 - Glutes

Super nice!!! I felt powerful after this WOD 🤍

Day 2 - Arms

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