Name: Playbook - Laura Sanchez - W4/D2 Upper Body
Uploaded: 2024-02-25T04:18:30.639Z
Duration: 60 min
Description: W4/D2 Upper Body

Alicia

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

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 9

21 Press Combo

DB Inclined Frontal Raises

Superset

- 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

Inclined DB Bench Press

Inclined Bench DB Row

DB Hammer Curl + Shoulder Press

DB Tricep Kickbacks

Mas effort, til failure
Maximo esfuerzo, al fallo

Band Tricep Extensions

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- 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)

W4/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

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

W4/D2 Upper Body

Community

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