Name: Playbook - Laura Sanchez - Day 2 - Week 4 - Semana 4
Uploaded: 2024-02-25T04:18:30.658Z
Duration: 60 min
Description: Day 2 - Week 4 - Semana 4

- 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 Db Press (Right/Derecha) + 7 Single Arm Db Press (Left/Izquierda) + 7 Db Press (Both arms/ Ambos brazos)

21 Press Combo

- Stand tall, holding a dumbbell in each hand
- Curl one dumbbell up with the palm turned in facing the midline of your body
- Lower the dumbbell with control
- Repeat with the opposite arm
- Alternating back and forth for time or reps

Hammer Bicep Curl

- Start in a high plank position
- Walk your hands down to a low plank position
- Walk your hands back up to high plank 
- Keep your back straight and core engaged throughout the movement

Up & Down equals 1 rep

Plank Get Ups

Superset

Hand Release Push ups

- Keep a neutral spine
- Pull the dumbbell up engaging your lats
- Keep your elbow close to your body

Alternating DB Row

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

R+L equals 1 rep

Mountain Climbers

- 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)

Day 2 - Week 4 - Semana 4

Rosana

Day 1 - Week 1 - Semana 1

Day 2 - Week 1 - Semana 1

Day 3 - Week 1 - Semana 1

Day 4 - Week 1 - Semana 1

Yesenia

Day 5 - Week 1 - Semana 1

Mileiza Prieto

Fuego!!!!! 🔥 banded lunges without weight

Day 2 - Week 4 - Semana 4

More workouts from Laura Sanchez