Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 25 - Shoulders/abs
Uploaded: 2023-10-04T17:16:29.723Z
Duration: 45 min
Description: Day 25 - Shoulders/abs

My shoulders were BURNING 🥵🔥 during and after this workout!

Jackie

I’m really starting to see results Alice!!!

Elizabeth

Bailey

This workout looked easy but was really hard. The knee raises left me dying.

Lexi

Rachel seay

I was able to do one full set of 15 knee raises hanging from my hands! Progress!!!?

Kali

Shoulders/Abs
- Shoulder press 4 sets 8 reps
- Dumbbell side raises 3 sets 12 reps
- Plate front raise 3 sets 10 reps
- Hanging leg raise 3 sets of 15 
- Alternating leg extensions 3 sets of 20

- Keep your elbows in front of you
- Press straight up
- Keep your core engaged

For the first set, use the heaviest weight you can use to hit 8 reps. You should pick a weight that causes you to really struggle for the last rep.

Stay the same weight, or decrease the weight for the next sets as you try to increase the amount of reps.

Barbell press

Dumbbell Side Raises

- Raise the plate 
- Come up to shoulder height
- Pause at the top and lower slowly

Plate raise

- Raise your knees 
- Keep your back from moving back and forth
- Keep your core engaged

Knee raises

- Keep lower back on mat
- Extend one leg then the other

Alt. leg extensions

Day 25 - Shoulders/abs

My legs are shaking after day one 😅🔥

Alexia

I love it! Easy and straightforward guide

Stina

I did it with a friend and our legs feel like spaghetti! I’m excited to continue this program ❤️

Day 1 - Legs (quads)

Burned a nice sweat with this workout!! 💪🏻

Going hard for myself. Thank you for the gift of the guide. I’d be lost and clueless.

Rafael

Dawn Archer

Day 2 - Back/biceps/abs

So sore after day 4! Great workout! Thank you!

Annelise

Hunter

Jordan

Day 3 - Legs (hamstrings)

Chrystalle

I usually don’t work out my arms and shoulders too much. It was a nice change up! Feeling the pump for sure!!

Tara

Day 4 - Shoulders/abs

Hayley

Jasmine

Day 5 - Legs (glutes)

Brenna

Tori

Day 6 - Chest/triceps/abs

Much needed! Didn’t have one last week!

Cassie

Happy Easter! I’m glad my rest day landed on Easter, I fueled up with some good food and I’m ready to crush week 2💪🏻

Did this yesterday body felt like I needed it.

Sinjin

Day 7 - Rest day

Legs were shaking as I was walking out of the gym. 😅

Legs are burning an I cannot walk 😂 successful workout 🦵🏼

Alexis

Day 8 - Legs (quads)

Jaqueline Cabello

Jose 

Day 9 - Back/biceps/abs

Can barely walk after that one #hammysburning

This one was tough to finish! Felt the burn from start to finish

Day 25 - Shoulders/abs

Community

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