Name: Playbook - Sweat Rewards - W2/D2 Day 9
Uploaded: 2023-01-02T02:01:34.969Z
Duration: 60 min
Description: W2/D2 Day 9

Circuit 1 
1. Push up toe tap -3 x 10 reps
2. Tricep extensions or dips (if no weight) 3 x 15 reps each side
3. Bear crawl -3 x 12 reps


4. Wide to narrow push up-3 x 10 reps
5. Diamond push ups -3 x 10 reps
6. Standing hammer curl- 3 x 15
7. Renegade rows 3 x 10 each arm
25 minutes cardio

Push up + toe tap

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

DB single arm overhead tricep extension

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Circuit 1

- Complete push ups switching your hands from narrow to wide

Narrow to wide push up

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer curls

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

DB renegade rows

Circuit 2

Cardio of your choice

W2/D2 Day 9

I did not know there was s phase 3. I was repeating 2 which would be just as good. Anyhow, I am just happy to be a part of it.

michelle

Welcome to Phase 3!

Lenise

W1/D1 Day 1

I can’t believe an arm workout did me like this!!

W1/D2 Day 2

W1/D3 Day 3

W1/D4 Day 4

W1/D5 Day 5

W1/D6 Day 6

W1/D7 Day 7

W2/D1 Day 8

W2/D3 Day 10

W2/D4 Day 11

W2/D5 Day 12

W2/D6 Day 13

W2/D7 Day 14

W3/D1 Day 15

I like not having to figure out my cardio for a change. However having choice helps to strategize target areas like stretching.

W2/D2 Day 9

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