Name: Playbook - Laura Sanchez - W2/D2 Upper Body
Uploaded: 2024-02-25T04:18:30.544Z
Duration: 45 min
Description: W2/D2 Upper Body

Mariam

Mileiza Prieto

Susan

RPE GUIDE to know what weight I have to lift

GUIA DE RPE para saber que peso tengo que levantar

https://www.canva.com/design/DAF2ZOVOka8/VGbxc0uLm7vVsli7y_e05Q/edit?utm_content=DAF2ZOVOka8&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton

- 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

For all movements pick a weight that is an RPE 7. 

En todos los movimientos elige un peso que es un RPE 7.

Single Arm Kb Pendlay Row (each arm/ cada brazo)

DB Bench Press

Superset

Accumulate 2:00 on Plank Hold. Stop the timer every time you stop and then resume to continue

Plank Hold

Rope Tricep Extensions

Rope Bicep Curl

- Hang from a bar
- SLOWLY tuck your knees up toward your chest
- Lower your legs with control

- Colgar de una barra
- LENTAMENTE mete las rodillas hacia el pecho
- Baja las piernas con control

Tempo Knee Raises

- Place your hands on the front edge of the box just outside hips
- Move forward off the box 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

Box Dips

- 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

Weighted Plank

W2/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

Ufff potente esta rutina, mejor y se daña🤣🔥🔥🥵

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

W2/D2 Upper Body

Community

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