Name: Playbook - Alex Rice - W6/D2 Shoulders and Back
Uploaded: 2024-03-29T18:23:04.259Z
Duration: 45 min
Description: W6/D2 Shoulders and Back

Patricia

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

Stephanie Decker

Stephanie

Josie

- Start in a standing position, holding two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them with control to starting position

Dumbbell Standing 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

6-8 reps each arm

Dumbbell Seesaw Row

3a. Kneeling Single Arm Arnold Press 4 sets | 6-8ea
3b. Bent Over Alt. Rear Delt Fly 4 sets | 8-10ea

- Start in a half kneeling position, 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

6-8 reps each arm

Dumbbell Half Kneeling Single Arm Arnold Press

- 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
- Hold one dumbbell in this top position as you lower and raise the opposite dumbbell
- Complete desired reps then repeat on the opposite side

8-10 reps each arm

Dumbbell Bent Over Alt. Rear Delt Fly w/ ISO Hold

Superset

- From a seated position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Seated Lateral Raises

- 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

W6/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

Linzy

Monse

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.

Eleanore

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)

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

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

Brenlee

Zuleika

W2/D2 Shoulders and Back

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

Jaia

W3/D3 Legs (Quads and Glutes)

Challenging but feeling like I had a great workout!

Ashley

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! 🥵

Natalee Arredondo

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.

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)

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!

W6/D2 Shoulders and Back

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