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!

Elizaveta Ermolina

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!

Rafael

W1/D5 Dynamic warm up + Legs

W1/D6 Booty Builder Optional

W2/D1 Sprint Run + Full Body

W2/D3 HIIT + Recovery Flow

W2/D4 Endurance Run + Biceps and Triceps

W2/D5 Dynamic warm up + Legs

W2/D6 Booty Builder Optional

Denise

W3/D1 Sprint Run + Full Body

W3/D2 Dynamic warm up + Back and Chest

W3/D3 Core + Recovery Flow

W3/D4 Endurance Run + Biceps and Triceps

W3/D5 Dynamic warm up + Legs

W3/D6 Booty Builder Optional

W4/D1 Sprint Run + Full Body

W4/D2 Dynamic warm up + Back and Chest

W4/D3 HIIT + Recovery Flow

W4/D4 Endurance Run + Biceps and Triceps

W4/D5 Dynamic warm up + Legs

W4/D6 Booty Builder Optional

W2/D2 Dynamic warm up + Back and Chest

Community

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