Name: Playbook - Alex Rice - W2/D2 Shoulders and Back
Uploaded: 2024-03-29T18:23:04.005Z
Duration: 45 min
Description: W2/D2 Shoulders and Back

simple, quick and superrrr effective!  shoulder burn 100/10 👏🏼👏🏼

Eleanore

Shoulders are on 🔥 and I’m feeling strong 💪🏽

Brenlee

Zuleika

Simple movements, fun to do, exciting to accomplish x

Denise

Jaia

Jasmeen

Great! Just wondering if there’s a way for the program to count each lap? Sometimes it’s hard to remember what lap I’m on :)

Nancy

Linzy

Monse

Ashley

Good one for today. I was not feeling it so this workout was just the right level of hard.

Stephanie Decker

W2 D2 done!💪🏼🔥 decided to combine day 1 and 2 since I won’t be able to workout tomorrow.

Natalee Arredondo

Killer! Loved it!
I had to make some modifications because one of my shoulders/back muscles are out of wack.

Heidi

That 6 way raise has a love hate relationship with me 😆 it’s so challenging but feels great!

Vanessa

Already feeling stronger and already noticing a different in my body

Alexis

Tanya

Killer arm/back workout! Absolutely loved this one 💪🏼

Suzie

Ana Wong

For this workout, it needed a barbell. Most homes don’t have barbells around in their home gyms. 😅 Can you provide alternatives with dumbbells please?

Katrina

Alea

Was shaking on my last two super sets! Such a great work out! Haven’t not liked one yet!

Kassidy Freeze

Cristina

Martha

All I’m gonna say is… arms are gonna be weak tomorrow.

Jessica

Kimmy

Deanna Moreau

Valen

Megan

another great workout! my arms feel it already!

jessica

Josie

Jeanette

Amanda Bock

- Seated with your back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower the dumbbells with control to the starting position

Dumbbell Seated Shoulder Press

- Hinge forward at the hips until your chest is near parallel to the floor, while staying wide across the chest, letting the weights hang down toward the floor
- Make sure you’re sitting back strong in your hips, glutes, and hamstrings, rather than depending on the strength endurance of your lower back
- Keeping your elbows close to your body and your shoulders down and away from your ears, pull one dumbbell up toward your rib cage using the muscles of your upper back
- As you return that weight to the start position, simultaneously row the other upward so that they pass in midair
- Repeating back and forth for time or reps

8-10 reps each arm

Dumbbell Seesaw Row

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

4a. Dumbbell Underhand Row 3 sets | 8-10
4b. 6 Way Raise 3 sets | 30sec-45sec

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart with your palms facing away from you 
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar with control

Barbell Bent Over Row (Underhand)

- From a standing position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Move the dumbbells to forward of the shoulders
- Raise the dumbbells to overhead
- Reverse the sequence back down to starting position

Dumbbell 6 Way Raise

Superset

W2/D2 Shoulders and Back

It was really good, I was just wondering for every workout do I have to slide the workout to the next? Or it changes workouts by itself?

Ericka

UPPER BODY WARM UP

Kirsty

This alone got my heart rate to 180 😅 good warm up !

Aleia

Emmalea

LOWER BODY WARM UP

Jennifer

Casey

Amanda Del Rio

W1/D1 Legs (Glute Focused)

Lexi

Only my second workout and I’m loving them! I really love seeing you do the exercises because it reminds me to slow down and make sure I have proper form.

Good arm workout ! Enjoyed it and not too tired so I didn’t over do it like I did the legs 😅 W1D2 done might even through in some abs

W1/D2 Shoulders and Back

The 1 min wall sits were absolutely killer! Great way to end a great workout!

Ashlee Caldwell

Nina

Brenda

W1/D3 Legs (Quads and Glutes)

I finished this a lot faster than I’ll thought I would but it was an amazing workout! I loved the supersets!

Renee

Sooo good! Made me remember my love of upper body workouts 👏🏼👏🏼👏🏼

W1/D4 Chest and Arms

Christine

Sara Beth

W2 babbby and my legs are still so sore haha those extended lunges were rough 😅🏋🏽‍♀️ done and dusted

W2/D1 Legs (Glute Focused)

Fell off for a week but hopped right back in to W2 D3 and ofcourse taking a break it was a rough one 🥵🥵 makes you realize how important it is to be consistent haha

W2/D3 Legs (Quads and Glutes)

Arm days are my favorite ☺️ but them planks man 😅

The plank up downs were very humbling 😅

Those planks 😅 a good way to start my monday!

W2/D4 Chest and Arms

Alicia

Rebecka

Courtney

W3/D1 Legs (Glutes Focused)

Good arm day man by the end my arms were struggling with just the 5pounders 😅 haha

Kolby

W3/D2 Shoulders and Back

Wow!!! Those lunge holds were tough 😅😂🔥

This one was roughhhh 🥵 one day I’ll be able to lunge hold but today was not the day and that okay 😅 haha

W3/D3 Legs (Quads and Glutes)

Challenging but feeling like I had a great workout!

W3/D4 Chest and Arms

Great workout! Very knee friendly with people recovery from knee surgery like me :)

By far my favorite lower body day so far!!!!

W4/D1 Legs (Glutes Focused)

The dumbbell bent over alt rear delt fly was pictured as being alternating but describe as a single arm exercise so wasn’t sure what to do or how many reps. A bit confusing as a beginner looking for guidance! Had to modify the lateral raises because I had nothing to hold on to. Didn’t find this one as challenging but still good!

Great workout! 

The exercise where we have to hold onto a rack is a bit hard to do at home.

Supreet

Kelsey

W4/D2 Shoulders and Back

Sara Coop

That superset glute bridge + RDLs was 🤩🥵

W4/D3 Legs (Quads and Glutes)

Veronica Gable

W4 D4 done! Those supersets got my arms feeling it! 🥵

That’s was a great workout. I was wondering thou if there was a video you can upload explaining how we can tell if we are arching correctly.

Ally

W4/D4 Chest and Arms

Oksana

W5/D1 Legs (Glute Focused)

W5/D2 Shoulders and Back

Jessie

Great leg day! I was sweatingggg 🥵🙌🏼

W5/D3 Legs (Quads and Glutes)

Alt bicep curls - not sure if 7 reps total or 7 reps each arm, didn’t specify. Had to modify the body weight Tricep push-ups to my knees! Good burn.

Patricia

W5/D4 Chest and Arms

This was sooo hard. I couldn’t keep up. Maybe next time I hope to complete the last one 🥲🥲

Melanie

Feeling good 😅 definitely a spicy workout! 🍑

W6/D1 Legs (Glutes Focused)

I upped my weights this round and it was a tough one. Felt good though

W6/D2 Shoulders and Back

Needed a lot more rest time but great work out!

Sherrell

Those minutes Definitely went on longer than I expected. Legs are jello!!  I am feeling stronger so this was a great test to show that.

Jodi Payne

W6/D3 Legs (Quads and Glutes)

I just completed the 6 weeks!!! 
These workouts were amazing easy to follow and adjust when needed. 
Moving on to the 6 weeks gym challenge!

Yaaaaa! Made it all 6 weeks and ready to start again!

W2/D2 Shoulders and Back

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