Name: Playbook - Laura Sanchez - Day 2 - Week 1 - Semana 1
Uploaded: 2024-02-25T04:18:30.528Z
Duration: 60 min
Description: Day 2 - Week 1 - Semana 1

- Stand tall Holding dumbbells forward of the body with your palms forward
- Circle the dumbbells outward and upward to overhead
- Reverse the movement back to starting position with control

DB Angel Raises

- Place your feet on an elevated surface
- Bring your hand off the floor and touch your opposite shoulder one at a time back and forth

Feet Elevated Shoulder Taps

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB Seated Press

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor

Hollow Rock

Warm up

- Begin in a high plank position with dumbbells in your hands, arms extended, hands under the shoulders, and on your toes
- Make your feet a little wider for a more stable base and keep your body straight from head to heels
- Think long spine, butt down, and abs engaged
- Pull one dumbbell up toward the hip keeping the dumbbell close to your side, elbow driving back
- Resist rotating your shoulders and hips
- Use your core strength and keep them facing the floor as best as you can
- Slowly return it to the floor and repeat with the other dumbbell

Renegade Row

Db Seated Reverse Flys

Superset

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB Tricep Kickbacks

- Begin with a dumbbell in both hands, palms forward
- Curl dumbbells up toward your shoulders, engaging your biceps 
- Slowly lower down until arms are extended

DB Bicep Curl

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

DB Floor Press

Tuck up Complex

- Place a plate on your upper back
- Get into a low plank position while maintaining the weight on your back
- Hold a solid body position for the desired time

Day 2 - Week 1 - Semana 1

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