Name: Playbook - Luna Castilho - W2/D2 Dynamic warm up + Back and Chest
Uploaded: 2021-09-26T12:16:22.835Z
Duration: 50 min
Description: W2/D2 Dynamic warm up + Back and Chest

Racquel

Today we will be working out Back and Chest. 
We will start with a Dynamic Warm up followed by strength.
On the strength portion we will use weights and body weights exercises.

Forward Folds

Twisted Forward Folds

Squat to Crunch

Inchworm to Row

Plank

Child’s pose to Updog

Floor Prone Cobra

Alternating Superman

Downdog Calf Stretch

Cat and Cow

Bear hold

Gymnastics Stretch

Plank abs through

Dynamic Warm Up

Perform all exercises back to back with no rest.
0-60sec of rest between rounds.

Multiplanar Step Up to Balance

Transverse lunge

Plank to Shoulder taps

Cable twist (right side)

Cable Pallof Press (right side)

Cable twist (left side)

Cable Pallof Press (left side)

SAQ and Core

Perform all exercises back to back with minimum rest

Single leg Row

Renegade rows

Narrow Reverse Row 4/2/1

Rows

Lat pull down 4/2/1

Assisted Pull up (open grip)

Hallow Chest Press

Single arm dumbbell push up

Wall Chest Pass

Unilateral external rotation

Strength (back and chest)

Russian Twist

Mountain Climbers

Modified Russian Twist

Core

W2/D2 Dynamic warm up + Back and Chest

Jena

Epic! I struggled, it’s Day 1 😂but I feel energized!

Liza

W1/D1 Sprint Run + Full Body

The best part of this workout is that I always have fun learning some new moves as well. You rock!!!

Rafaelly

W1/D2 Dynamic warm up + Back and Chest

W1/D3 Core + Recovery Flow

W1/D4 Endurance Run + Biceps and Triceps

As a professional athlete I really enjoyed this workout. It improved my performance and I’m feeling stronger. Thank you Luna!

W2/D2 Dynamic warm up + Back and Chest

Community

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