Name: Playbook - Laura Sanchez - W3/D2 Upper Body
Uploaded: 2024-02-25T04:18:30.617Z
Duration: 60 min
Description: W3/D2 Upper Body

Mileiza Prieto

RPE GUIDE to know what weight I have to lift

GUIA DE RPE para saber que peso tengo que levantar

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- 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

7 Single arm Left/ 7 Single Arm Right /7 Both arms it’s a 21 total

7 Brazo izquierdo/ 7 Brazo derecho/ 7 Ambos es un total de 21

RPE 8

21 Press Combo

Db Lateral To Frontal Raises

Superset

Stop the timer when you stop, and resume it as soon as you want to continue. Repeat until you reach 3 minutes

Detenga el temporizador cuando se detenga y reanúrelo tan pronto como desee continuar. Repite hasta que llegues a los 3 minutos

Plank Get Ups

KB One Arm Row (Not supported)

Inclined DB Bench Press

Barbell Bicep Curl

DB Tricep Kickbacks

Max effort, til failure
Máximo esfuerzo, al fallo

Band Tricep Extensions

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your toes and raise your upper body off the floor
- Lower yourself back and try not to use momentum

V-Ups

- Start in a high plank position with a kettlebell to one side
- Keeping the hips squared to the floor and body in a straight line from head to heels
- Reach one arm under to grab the kettlebell
- Pass the kettlebell through to the other side
- Repeat the opposite direction
- Alternating back and forth

KB Pass Through Plank

Tabata (:20 On/ :10 Off)

W3/D2 Upper Body

Mi primer día después de varios meses inactiva. Excelente rutina me encanto😍👏🏻🔥

Zulymar Fulcado

Regina

Patty

W1/D1 Lower Body

Tremenda !!! Me encanto 
Creo que es lo que buscaba luego de mucho tiempo

Alicia

I loooove your workouts
You really push my limits
Thank you

Eunice

W1/D2 Upper Body

Janelle

Stine

W1/D3 Booty Gainz

Great!!
I'm really happy i joined your free week. I needed to go out of my comfort, and this has been very helpful

W3/D2 Upper Body

Community

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