Name: Playbook - Coach Tessa V - W1/2 My Favourite Exercise - Dumbbells & Resistance Bands
Uploaded: 2022-09-12T13:29:51.311Z
Duration: 20 min
Description: W1/2 My Favourite Exercise - Dumbbells & Resistance Bands

Your arms will feel juicy after this one 🤤 

Alternate the first and second exercise — leave 45 to 60 seconds of rest between each exercise ideally. 

Remember — for the beginning of this program, posture above all. Notice during my bicep 21s that my shoulders are back and I’m standing tall!

This will prevent shoulder “itis”-es! We will stress about going heavier in later weeks!

Happy Lifting,
💃 Tessa

Start standing with a dumbbell in each hand, palms facing forward.
Complete 7 repetitions of the bottom half of a bicep curl (stop at 90deg angle with the body). 
Immediately complete 7 repetitions of the top half of a bicep curl (start at 90deg and go up to shoulder). 
Immediately complete 7 bicep curls with a full range of motion.

21’s - Bicep Curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread band apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Standing Tricep Extension - Resistance Band Push Down

- While standing, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Standing Dumbbell Shoulder Press

- 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, flip your hands to face your shoulders, then lower under control