Name: Playbook - Laura Cabrera - W2/D2 Arms & Abs
Uploaded: 2024-01-17T19:38:48.287Z
Duration: 45 min
Description: W2/D2 Arms & Abs

WARM UP GIANT SET:
- Bicycle Kicks 3 x 30s
- Hanging Leg Raise 3 x 8
- Medicine Ball Slams 3 x 12

WORKOUT:
- Hammer Curl 4 x 12
- Cable Bicep Curl 4 x 12
- Tricep Kickbacks with DB 3 x 15
- Tricep Bent Over Kicks 3 x 15
- Dips 3 x 15

- Lean your torso back and use on your arms for support
- Cycle your feet as if you are riding a bicycle

Bicycle Kicks

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Medicine Ball Slam

WARM UP GIANT SET

- 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

- Keep your core engaged
- Engage your biceps as you curl up

Cable Bicep Curl

- Hinge forward keeping a slight bend at your knees
- Hold the dumbbells in each hand, arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Triceps Kickbacks with DB

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight
- Bend the elbow to slowly return to starting position

Triceps Bent Over Kicks

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

W2/D2 Arms & Abs

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