Name: Playbook - Alexandra Yaeger - Week 3 Day 3: SHOULDERS
Uploaded: 2024-03-15T21:47:59.528Z
Duration: 60 min
Description: Week 3 Day 3: SHOULDERS

Lisa

Literally DEAD. I’m having a very rough mental health day but made myself come into the gym and workout and am feeling a tad bit better! 💪🏼 definitely feeling strong!

Lindie

Seated Shoulder Press

- Pick a couple of dumbbells and sit at the end of a bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position. - While maintaining the torso stationary (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. 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.

Seated Lateral Raise

Face away from the cable tower and put your arm straight down with the rope cable attachment in between both legs. This will be your starting position. While maintaining the torso stationary (no swinging), lift your arms in front with a slight bend on the elbow. Continue to go up until your arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
Now as you inhale lower your arms back down slowly to the starting position.

Cable Front Raise

- Stand tall with a barbell at hip height, arms shoulder-width or slightly wider.
- Bend at the elbows to bring the bar up vertically, until it reaches chest height (7 reps)
-  Pull the barbell to your collar bone, hands evenly spaced on the bar, and making a 'W' with your arms.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, press the barbell toward the ceiling, keeping your chin tucked to avoid hitting it on the way up. (7 reps)
- Perform the same movement behind your head (7 reps)

Shoulder 21’s

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

Week 3 Day 3: SHOULDERS

Skyanne

Week 4 Day 1: BACK

Maria

Week 4 Day 2: GLUTES

Brooke

Week 4 Day 3: SHOULDERS + TRICEPS

Too a few days off to let my body rest, but I’m back and feeling great!

Week 4 Day 4: LEGS

Had to do this one at home but it still was a great one!

Alexis

Carvalho

Week 4 Day 5: CHEST & CORE

Week 4 Day 6: ACTIVE REST

Week 4 Day 7: GLUTES

Equal of bicep and back but my back is in fire 🔥

Definitely going to feel that one later today! 💪🏼🔥🔥

Week 3 Day 1: BACK & BICEPS

That last move/set though. Holy burn. I just kept reminding myself “booty goals”. Pushed through and finished strong! 👏🏼💪🏼🦵🏼🔥

Week 3 Day 2: GLUTES & HAMSTRINGS

Week 3 Day 4: Active Rest

It was a great workout, I felt it the next day. Some things I could not complete due to knee injury.

At first I was like nahhh, imma skip leg day😑 and then I was like b***h you have goals. So do damn leg day!💪🏼🦵🏼🦵🏼👏🏼🔥

Week 3 Day 5: LEGS

I can barley get through it, the sweat is drowning me 🔥

Putting a whole new meaning to dead arms. 💪🏼😍🔥 definitely getting stronger and I’m absolutely loving it!

Week 3 Day 6: CHEST & TRICEPS

Week 3 Day 7: GLUTES or REST DAY

Loving the booty burn and leg pump ✨🙏🏻

Valentina Loiero

Week 2 - Day 1: GLUTES & HAMSTRINGS

Feeling like a boss!! Moved up to 10# weights on the last 2 moves. #feeltheburn

Week 2 Day 2: SHOULDERS & ABS

Holy back 🔥 😍 in ALL the absolute best ways!! Idk why but this is the first app that I’ve started and actually feel like I’m making progress and growing stronger! Today I upped my weight on all of the moves! Thank you🤍

Week 2 Day 3: BACK

Week 2 Day 4: REST OR HIIT

Juanita Loftis

Leg day 🔥🔥 in all the absolute best ways!

Week 2 Day 5: LEGS

Most definitely am getting stronger! I moved up to 20# on my chest press and 15# for my flys! I did up my weight on all of the moves but those two were my “weak spots”! Not only am I stronger physically but mentally too!

Week 2 Day 6: CHEST & TRICEPS

Week 2 Day 7: GLUTES

Happy Monday! Feeling STRONG💪🏼💪🏼

Day 1- SHOULDERS + BIS

Loving the movements and challenging myself!! Booty burning 🔥

Love the mobility/stretching at the beginning!! 🙌🏼

Kiersten

Day 2- GLUTES + HAMSTRINGS

I love your workouts! I always feel like a beast when I finish one! 💪🏼🔥

Day 3- CHEST + TRICEPS

Day 4- REST

Day 5- BACK

Okay anted so badly to skip leg day because I dread the soreness after BUT feeling like a badA boss because I freaking did it! 💪🏼💪🏼

Week 3 Day 3: SHOULDERS

Community

More workouts from Alexandra Yaeger