Name: Playbook - Luna Castilho - W3/D2 Back + Chest
Uploaded: 2021-11-08T02:17:12.881Z
Duration: 30 min
Description: W3/D2 Back + Chest

Shoulder Circles

Shoulder full Rotations

Overhead Press warm up

Rows warm up

Shoulder Warm up

Inchworm to Row

Walk your hands as far as you can, on a X shape, hold for 2 seconds, walk hands back to plank position and repeat

X Plank

Floor Prone Cobra

Alternating Superman

Warm Up

Single Leg Overhead Press

Pike Push Up

Plank to Pike (toe taps)

Overhead Press

Renegade rows

Reverse Flys

Russian Twist

Rows

Hallow Chest Press

Single Arm Chest Press

Push up

Dumbbell external Rotation

Chest

Overhead Press to Single Arm Press

Pike Push up To toe Tap

Reverse Flies to Row

Start in a Plank position
Pull the weight on the right arm while maintaining neutral Spine.
Pull the weight on the left arm while maintaining neutral spine.
Give me 4 mountain climbers 
This is one rep

Renegade Rows to Push up to Mountain Climbers

Metabolic Finisher - Pulls

W3/D2 Back + Chest

Liza

Maravilhosa! È a segunda vez que faço a mesma aula - pra “pegar o jeitinho”. Suei mais! Acho que estou me aprimorando…

Denise

Quase morri, mas docemente… rsrs Você vai nos guiando com gentileza num esforço cada vez mais intenso quase sem percebermos, e quando nos damos conta estamos suando em bicas e uma incrível sensação de bem estar no fim do treino. Adorei! Excelente treino!

W1/D1 HIIT

W1/D2 Back and Chest 17 min

It was awesome! My brother even joined me, and is currently exhausted 🤣

Anandaji

W1/D3 Core Burner

Brittany

W1/D4 Biceps + Triceps 15 min

W1/D5 Legs

This was a really intense workout! I loved every second of it!!

W1/D6 Booty Builder

I loved the boxing added cardio. It helps to learn self defense while working out :) thank you!

W2/D1 HIIT

W2/D2 Back and Chest 25 min

W2/D3 Core Burner

W2/D4 Biceps + Triceps 20 min

W3/D2 Back + Chest

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