Name: Playbook - Alex Rice - W3/D2 Shoulders and Back
Uploaded: 2024-03-29T18:23:04.884Z
Duration: 45 min
Description: W3/D2 Shoulders and Back

Last 6 step should raides were a serious burner!!

Megan

Angie

Rebeca

Sherrell

Geraldine Russo

Nicolle

Alejandra

Kelsey

Brittany

The last exercise has my shoulders burning!!

Jennica

Miranda Worden

Yahaira

Larissa

SHOULDERS AND BACK TODAY!

Remember form is most important. Once you have the form nailed down, challenge yourself with the weight you're using. If you are flying through your exercises- it's probably time to see if you can use heavier weights.

1a. Close Grip row 4 sets | 6-8 reps

2a. Dumbbell Shoulder press 4 sets | 6-8 reps

SUPERSET
3a. Leaning lateral raise 3 sets | 8-10 (each) reps
3b. bent over rear delt fly 3 sets | 12-15 reps

SUPERSET
4a. Elbow downward dog3 sets | 10-12
4b. superman w/ pull down 3 sets | 10-12

5a. 6 way raise 3 sets | 6-10 reps

- Hinge at the hips to lean forward, knees should be slightly bent
- Hold the dumbbells squeezed together
- Pull the dumbbells up toward your torso, keeping your elbows close to your body
- Engage your back as you row the dumbbells up 
- Lower the dumbbells with control

Dumbbell Close Grip Row

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press one dumbbell straight up
- Lower with a slow controlled motion and repeat with the other arm

Dumbbell Seated Alt. Neutral Grip Shoulder Press

SUPERSET
3a. Leaning lateral raise 3 sets | 8-10 (each) reps
3b. bent over rear delt fly 3 sets | 12-15 reps

- Hold onto the rack and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to shoulder height 
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell Leaning Lateral Raise

**Use this alternative if you don't have something to hang onto for the leaning lateral raises

- From a standing position
- Keeping a slight bend at the elbow
- Raise one dumbbell laterally until you reach shoulder height 
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

ALTERNATIVE: Single Arm Lateral Raise

- Standing with a dumbbell in each hand, hinge forward at the hips into a bent over position
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders, engaging your rear delts
- Lower with control back to starting position

Dumbbell Bent Over Rear Delt Fly

SUPERSET

SUPERSET
4a. Elbow downward dog 3 sets | 10-12
4b. superman w/ pull down 3 sets | 10-12

- Starting in an elbow plank position
- Push back using your lats into a downward dog position
- Pause at the top, and return to elbow plank
- The goal is to use your lats to move you through this exercise

Elbow downward dog

- Lying on the ground face down, arms extended overhead
- Raise your upper body and lower body of the floor, engaging your glutes
- Pause at the top
- Pull your arms down and back, engaging your lats 
- Extend your arms back to overhead before lowering back down to starting position

Superman w/ Lat Pulldown

- 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

W3/D2 Shoulders and Back

love using this before my leg workouts! makes my workout more efficient and makes me feel stronger

Tricia

Nidia

i never knew how to properly warm up before my workouts but thanks to alex and this app, i do now!

LOWER WARM UP

Sofia

UPPER WARM UP

Loved this at home workout! Definitely felt in the glutes! 🍑

Ashlee Caldwell

Misty

Sydney

W1/D1 Legs (Glute Focused)

Zhari

First official one done and dusted, thank you!

Shelby

W1/D2 Shoulders and Back

W1/D3 Legs (Quads and Glutes)

Marisa

W1/D4 Chest and Arms + Abs

Loved this workout! I’m 11 months postpartum and started working out at home and this by far my favorite program to follow!

W3/D2 Shoulders and Back

Community

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