Name: Playbook - Alex Rice - W3/D2 Shoulders and Back
Uploaded: 2024-03-29T18:23:04.869Z
Duration: 45 min
Description: W3/D2 Shoulders and Back

Emily Pearce

Renata C

Lizbeth

I didn't think 10lb dumbbells could hurt me anymore... until that superset 🥵

Melissa

Heidi

That superset was killer!! Feeling that burn right at the end ❤️‍🔥❤️‍🔥

Georgia

The last superset was challenging but awesome!

Claire

Maria

Elizabeth

Tough. By the end superset my shoulders were TOAST

Allison

Ana Wong

Ow ow ow 😭 my shoulders will never be the same

Destiny

Rhea

Ames

Christina

Lindsey

Alyssa McNeal

Ashanti

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your sides/ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Ups

- Pull the attachment down toward the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Lower the weight with control to the starting position

Cable Close Grip Lat Pulldown

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar with control, coming to a dead stop on the floor

Barbell Pendlay Row

- Start in a seated position, holding one dumbbell overhead and the other dumbbell at your shoulder 
- Press the dumbbell up to full arm extension
- Lower the dumbbell with control to starting position
- Complete desired reps then repeat on the opposite side

6-8 reps each arm

Dumbbell Seated Shoulder Press w/ ISO Hold

5a. Around the Worlds 3 sets | 8-10
5b. Lateral Raise 3 sets | 8-10

- Hold the dumbbells forward of the body with an underhand grip (palms facing out)
- Raise the dumbbells outward and upward to overhead
- Lower the dumbbells back to starting with control

Dumbbell Around The Worlds

- From a standing position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells to starting position with control

Dumbbell Lateral Raises

Superset

W3/D2 Shoulders and Back

Cecilia

very simple and i love the band at the end.

Angie

This is my favorite upper body warmup ❤️

UPPER BODY WARM UP

Great sequence to warm
Up the lower body!

Amber

LOWER BODY WARM UP

Brenda

This workout took me about 25 min.!! Shorter than expected, but finished very sweaty!!! 🔥🔥🔥

Ashlee Caldwell

joe-nato@hotmail.com

W1/D1 Legs (Glute Focused)

Gisele Rigo

Virginia

Helena

W1/D2 Shoulders and Back

Sara

I didnt get the 45. for Me it was More a 60 min Workout or More . I Would Love to See „Real“ 45 min Workouts :-)

W1/D3 Legs (Quads and Glutes)

Having alternative exercises listed in case you aren’t able to complete the original one.

Kaisa Morstad

Dakota

W1/D4 Chest and Arms

Ana Reyes

Great! How do you view your weight from the previous workout without it resetting?

W3/D2 Shoulders and Back

Community

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