Name: Playbook - Alexandra Yaeger - W4/D3-Shoulders + Chest
Uploaded: 2024-03-15T21:43:05.235Z
Duration: 45 min
Description: W4/D3-Shoulders + Chest

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 with your hands close to a bench. Brace core and keep core tight for the entire movement. Without twisting torso or hips, lift right hand off the ground and onto the bench, with the left hand to follow. After both hands are on the bench, bring right hand to the floor, followed by the left. Repeat.

Bench Walk Ups

Cross Body DB Front Raise

DB Front Raise + Svend Press

DB Punches

- Start with feet slightly wider than hip width, and a kettlebell 6" away from your feet.
- Keeping your knees soft, shift your hips back until you can reach the bell, without rounding at the lower back.
- Maintaining position in your hips, knees, and spine, 'hike' the bell behind you.
- Once the bell is between your thighs, press the floor away hard.
- Using the power from your legs, let the bell move upward while guiding them to stay close to your body.
- Think about zipping up a jacket with your hand.
- Press the kettlebell over your head, rotating your palms to face forward at the top.
- To repeat, bring the bells down to your hips the same way that you brought them up, and press into the floor once it reaches your thighs.

Kettlebell Clean & Press

W4/D3-Shoulders + Chest

Tina

Shaqueta

After being a gym rat myself(many years ago), when I stop working out & then begin again after 6-8 months, I always start low. Knowing about muscle memory I need to remember not to start up as a beginner.  But I just don't want to exert myself to much. This was my first workout in 6 months. I think I need to go heavier 🙃

Roxie

W1/D1- Back

Erika

My legs are on fire!! But feel so good about finishing!

Amber

Oh I was sweaty by the end of those. Great workout!!!

Karen

W1/D2- Legs

Valentina Loiero

W1/D3- Upper Body

Alexis

Oh my God!! First EMOM, and I feel amazing after that workout! just wow!

W1/D4-HIIT/EMOM

Tough. Had to modify a little bc of bad wrist. Can't have hands directly on ground for push-ups, planks, etc

Great workout! The stabilizer toe taps are so hard tho..is there an improvised version for beginners?

W4/D3-Shoulders + Chest

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