Name: Playbook - Alex Rice - W6/D2 Shoulders and Back
Uploaded: 2024-03-29T18:23:04.954Z
Duration: 45 min
Description: W6/D2 Shoulders and Back

My heart is pumping! Loved it! I’m working out at home, so I did a landmine row instead of the cable row!

Heidi

Kristel

Great lift! I am not sure if it could be moved around but if you’re using the same equipment for a couple different lifts is it possible to move them around in the workout? For example, going from the bar to benches for me is halfway across the gym. Just like to try and keep the same space! Totally ok if it can’t be changed!

Claire

- Hold the bar with hands just wider than shoulder width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Standing OH Press

- 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

3-6 (or failure)

Pull Ups

- Start seated with a dumbbell in each hand with your palms toward your face, elbows forward off the body
- Press the dumbbells overhead rotating your wrists/arms as you press up
-  Reach full extension, palms will be facing forward (away from you) at the top
- Reversing the rotation as you lower the dumbbells to starting position

Dumbbell Seated Arnold Press

4a. Pendlay Row 4 sets | 8-10
4b. Dumbbell Lateral Raise 4 sets | 8-10

- 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

- 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

- With the pulley set low on the rack
- Hinge forward slightly and pull the handle back toward your torso, engaging your back
- Slowly reverse the movement back to starting position

Cable Standing Row

W6/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

Lizbeth

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?

Jacquie

W2/D1 Legs (Glute Focused)

Karina Blandon

W2/D2 Shoulders and Back

Priscilla Quinonez

Suzanne

Murdered. Feel like I am going to throw up

Amanda

W2/D3 Legs (Quads and Glutes)

I struggle with a couple because I’m too short 😣

Arms burning sooo good❤️‍🔥❤️‍🔥

Georgia

W2/D4 Chest and Arms

I like that there was a leg curl machine involved, felt safe

W3/D1 Legs (Glutes Focused)

Emily Pearce

Renata C

W3/D2 Shoulders and Back

My lower back started to hurt. Any suggestions why? Had to stop in the middle of the superset.

Great workouts i just would love to see some calves series included 🫶🏼🫶🏼

The superset took me by absolute surprise. Amazing set, legs were jelly.

Paige

W3/D3 (Quads and Glutes)

W3/D4 Chest and Arms

Laura

Melissa

W4/D1 Legs (Glutes Focused)

Ekaterina

Running late this morning so changed a few SA exercises to regular ones

W4/D2 Shoulders and Back

W4/D3 Legs (Quads and Glutes)

Excellent chest and arms workout! My heart is pumping from the last move!

Destiny

W4/D4 Chest and Arms

Always loved your workouts! Been ever since I found you on instagram you’ve been goals! So happy to be doing your program!

Chayryl

W5/D1 Legs (Glute Focused)

W5/D2 Shoulders and Back

After a whole day of contemplation, I made it and loved every minute of it! I like the landmine versions ( I make a home set up with my barbell and a corner with a yoga mat!

Victoria

W5/D3 Legs (Quads and Glutes)

Natalee Arredondo

Awesome chest and arms sequence! I’m shaking. 
I did this at home so changed out the last cable exercise for close grip dumbbell curls!

W5/D4 Chest and Arms

This workout looks easy but it’s not 😅

W6/D1 Legs (Glutes Focused)

Alma

W6/D3 Legs (Quads and Glutes)

I loved this program it taught me so much I didn’t know about movements! It had been awhile since I have been in a normal gym so this was great :)

W6/D2 Shoulders and Back

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