Name: Playbook - Alexandra Yaeger - SHOULDERS + CORE
Uploaded: 2024-03-15T21:45:10.326Z
Duration: 45 min
Description: SHOULDERS + CORE

Jennifer

Pike push ups killed me 😩 But I love it cuz when it pushes me I know it’s working so thank you 😊

kimlee

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Hold one arm at shoulder height while you perform the reps on the other side. Exhale as you execute this movement and pause for a second at the top.
- Lower the dumbbells back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.

Lateral Raise ISO Hold

Sit on the floor with your core tight, hands placed on the floor behind you, and legs lengthened with a slight bend at the knee. Bring your right elbow to meet your left knee and then to meet your left toe. Keep your core tight and use your base hand for support. Repeat on the other side.

Ab Crossover Combo

Sit with the bench in the upright position with shoulder blades pressed firmly against the back of the bench. Grip a dumbbell in each hand, palms facing out. When you bring the dumbells down, begin to twist your wrists so by the time they reach face level, your palms are facing you. Your elbows should never go past a 90-degree level. Continue to spread your arms to the sides, pressing your elbows up and twisting your wrist so palms are facing forward again, back to the starting position.

Arnold Press

Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too.
Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line.
Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
Start to bend elbows, and then lower your entire upper body toward the floor.
Stay there for a moment, then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Pike Push-ups

Start out in a plank position with your elbows on the mat/floor, on your toes with your stomach off the mat. Keep your back neutral and core tight. Be sure to keep your hips out of the air (avoid pushing your butt to the sky) Keeping your belly button pressed in, twist your left hip until it slightly touches the mat and then back to the plank position. The moment should be performed at the core & hips, not the entire body.

Plank Oblique Twist

SHOULDERS + CORE

First day back to working out and I’m so glad I did it!

Alexis

Hardest upper body workout ever!!! Loved it

Brielle

Valentina Loiero

SHOULDER FOCUSED DB

UPPER BODY + ABS

I loooveddd this so much!! Only thing, on the exercises that were one sided, were we supposed to do the total reps on each side or all together? Thank you💕

Ingrid

FULL UPPER DB ONLY

Todays workout was awesome! I can’t wait for the next 4 weeks🙃 do you have any modifications for the cable tower?!

Alex

SHOULDERS + TRICEPS GYM

jennie

Juanita Loftis

Back is challenging because I have a fused wrist. I was able to workout with a fused wrist and feel the burn.

Laura

BACK ATTACK GYM

SHOULDERS HOME/DB ONLY

Mandy

Abbie

BACK DAY ➡️ GYM

Arms are on FIREEE felt great though! First time back at the gym after a week or two. This was a great start

Bari

Noelle

UPPER BODY CRUSH

Tina

Shannon

Lindie

FULL UPPER BODY

It’s so nice having a set workout to do every time I go to the gym! That’s one thing that always kept me away was not knowing what to do once I got to the gym! Thank you so much! 💪🏼

Jessica Roberts

Fransainzfran@gmail.com

Love this!!! Bring on the next 30 days xx

SHOULDERS + CORE

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