Name: Playbook - Alex Rice - W4/D2 Shoulders and Back
Uploaded: 2024-03-29T18:23:04.918Z
Duration: 45 min
Description: W4/D2 Shoulders and Back

Supreet

Patricia

Nicolle

Alejandra

Brittany

Jennica

Let's train shoulders + back

Remember to focus on form. Once form is nailed down- challenge yourself with the weight you are using. You are stronger than you think!

SUPERSET
1a. Underhand DB row 4 sets | 6-8 reps
1b. Seated Single arm arnold press 4 sets | 6-8 (each) reps

SUPERSET
2a. Chest supported single arm row 3 sets | 8-10 (each) reps
ALTERNATIVE EXERCISE: Seesaw row
2b. Seated alt. front raises 3 sets | 8-10 (each) reps

3a. Single arm lateral raise 3 sets | 8-10 reps

SUPERSET
4a. DB pullover 2-3 sets | 10-12 reps
4b. Plank rear delt reach 2-3 sets | 8-10 (each) reps

SUPERSET
1a. Underhand DB row 4 sets | 6-8 reps
1b. Seated Single arm arnold press 4 sets | 6-8 (each) reps

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

Dumbbell Bent Over Row (Underhand)

- Start seated holding a dumbbell with your palm turned toward your face, elbow forward off the body
- Press the dumbbell overhead rotating your wrist/arm as you press up
- Reach full extension, palm will be facing forward (away from you) at the top
- Reversing the rotation of the dumbbell as you lower the dumbbell to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Seated Single Arm Arnold Press

SUPERSET

SUPERSET
4a. Chest supported single arm row 3 sets | 8-10 (each) reps
ALTERNATIVE EXERCISE: Seesaw row
4b. Seated alt. front raises 3 sets | 8-10 (each) reps

- With your chest flat on an incline bench and a dumbbell in one hand
- Pull the dumbbell toward your hip, engaging your lats
- Slowly lower the dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Chest Supported Single Arm Low Row

- 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

ALTERNATIVE: DB Seesaw Row

- From a seated position
- Keeping a slight bend at the elbow
- Raise one dumbbell forward and up to shoulder height, with your palms turned in toward your midline 
- Lower with a slow and controlled movement and repeat with the opposite arm

Dumbbell Seated Alt. Neutral Grip Front 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

Dumbbell Single Arm Lateral Raise

SUPERSET
4a. DB pullover 2-3 sets | 10-12 reps
4b. Plank rear delt reach 2-3 sets | 8-10 (each) reps

- Start lying on a bench with only your upper back/shoulders across the bench
- Place your feet firmly on the floor and place your hips just slightly below the bench (Your head should be off the bench too)
- Grab the upper head of the dumbbell with both hands and hold it straight over your chest, with your arms extended but keeping a small bend on the shoulders
- Both palms should be pressing against the underside of one of the sides of the dumbbell
- While keeping your arms straight, lower the weight slowly in an arc behind your head
-  Make sure your core is engaged and you’re paying attention to your chest and back muscles
- Lower the dumbbell until the head you’re holding reaches around the same height as your head
- Bring the dumbbell back to the starting position keeping your arms extended and your midline engaged

Dumbbell Pullover

- Hands directly under your shoulders
- Back is not completely flat, upper back slightly rounded to engage your core
- Keep entire body tight as you hold position
- With a straight arm, reach diagonal and back engaging your rear delts / upper back
- Alternate sides

Plank Rear Delt Reach

W4/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

Geraldine Russo

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!

Megan

Shelby

W1/D2 Shoulders and Back

Kimberly

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!

Mikayla

Actually sweating buckets right now 🥵🔥

Brianna

W1/D5 optional: Full Body

Best step ups I’ve done. My quads cried 😅

Angie

💛Stephanie💛

W2/D1 Legs (Glute focused)

Roxy

W2/D2 Shoulders and Back

W2/D3 Legs (Quads + Glutes)

🔥🔥🔥💪 feeling stronger every day! Love your workouts!❤️

I like that the workout involves some ab exercises!

W2/D4 Chest and Arms + Abs

Courtney

W2/D5 optional: Full Body

Love starting my week and mornings with these workouts!!

W3/D1 Legs (Glute focused)

Last 6 step should raides were a serious burner!!

Rebeca

W3/D2 Shoulders and Back

Mary

Is there an alternative for the elevated squats?

Serena

W3/D3 Legs (Quads + Glutes)

I would love more descriptions or videos on how to do the body weight tricep extensions. Something about it I do not understand.

W3/D4 Chest and Arms + Abs

Piper

Great way to start the day!  Love the shortness and balance of your workouts!!!

Tabatha

W3/D5 optional: Full Body

every week the workouts just keeps getting better!!! 🔥🔥🔥🔥🔥

María

Valerie

W4/D1 Legs (Glute focused)

nikki

W4/D3 Legs (Quads + Glutes)

I forgot to slide the complete bar yesterday.

W4/D4 Chest and Arms + Abs

The second round did not have a space to record my sets. Not sure if there was a reason or glitch?  Good workout though, damn! 💪🏼

Deanna Moreau

W4/D5 optional: Full Body

Hayley

Kelsey

W5/D1 Legs (Glute focused)

Side plank t raides killed me at the end! 😜

Who knew side plank t raise was a thing lol it got me 🔥

W5/D2 Shoulders and Back

The frog squats are killer! I would love tips on how to the goblet squats with a b-stance.

Izra Farhana Kasmani

W5/D3 Legs (Quads + Glutes)

Curls and tricep set didn’t have tracker. I wish I could have had the option to “add set”.

The last superset with 1 rep was confusing? Glitch maybe?

Kolby

Great workout! Love the alternatives and ab exercises.

W5/D4 Chest and Arms + Abs

Amanda

W5/D5 optional: Full Body

W6/D1 Lets (Glute Focused)

Shoulders shaking so good in the planks 😅

W6/D2 Shoulders and Back

I meant 5 ⭐️ but I was shaking when I hit the button 😂

The superset was my favorite 🙌🏼🔥

Ashley

W6/D3 Legs (Quads and Glutes)

This program was amazing. I lost 14 pounds and have some muscle growth. I am doing the Summer Program next 🤗

Stacy Butler

My last workout of Home 2.0! Loved this program and feeling much stronger since Day 1🤩💪🏼

W4/D2 Shoulders and Back

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