Name: Playbook - Mariana Morais - W4/D2 Arms 💪🏽
Uploaded: 2022-03-14T03:42:10.690Z
Duration: 20 min
Description: W4/D2 Arms 💪🏽

- Start in a push up plank position
- Pike your hips up and have your feet tap out to the side
- Alternate taps

Plank toe taps

Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

Up & Down Plank

A V-Up involves sitting on the floor or a mat and positioning the body in the shape of the letter “V.” Raise your body up and down while holding your core strong.

Single Leg V-Ups

Circuit 1

- Hold the dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the dumbbells close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the dumbbells back to starting position

DB upright row

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Alternating Dumbbell Arnold Press

Circuit 2

- Extend your arm engaging your tricep 
- Keep elbow high, only thing moving should be your forearm

Bent over tricep extension

Sit into squat position 
Push through legs coming back up
Punch out right, then out left
Return into squat position

Squat + Alternating Punches

Circuit 3

W4/D2 Arms 💪🏽

Kicked my ass before school. Practically had me crying

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