Name: Playbook - Alice (Pineapplebrat) Klomp - Day 4 - Shoulders/abs
Uploaded: 2022-04-15T21:37:48.988Z
Duration: 45 min
Description: Day 4 - Shoulders/abs

Loved the first workout! It was challenging but not to the point it was too intimidating. I'm excited for this six week challenge, perfect timing for my bachelorette party 🎉

Jackie

I definitely feel like my upper body is a lot stronger from your workouts alone 💪🏾♥️

Tiana

Elizabeth

Andrea Servello

The last one was a good wrap of all of them. Feel relaxed now

Alexander

Emily B

Seemed on the easier side but the shoulder presses were the hardest part of the whole challenge!

Boomer Sherrill

Good. I am struggling with how much weight I should do with each exercise, should I keep the same or increase each rep?

Molly

The knee raises I sadly couldn’t do I think that’s to advanced for this early

Violet

Abiola

Great I missed yesterday’s workout. I decided to do both today to make up for it. It went great!

Crystal

I love these easy but effective workouts 😝

Andrea

😭 they are now jelly🏋️‍♂️but I did it b@$£&!!!!! Lol

Frank

great! face pulls felt a little weird but enjoyed it nonetheless!!

carley

Rachel seay

Best shoulder workout I've done in ages! I'm definitely going to feel that tomorrow

Ashleigh

Brittani

Demi

Hanging knee raises just solidified that my grip is ✨trash✨ lol solid shoulder burn today! Excited for tomorrow 😊

Leah

Good, my shoulders are on fire and my legs still hurt from yesterday ☺️

Abigail

I have a shoulder injury and have always struggled with working my shoulder in moderation without stressing the injury. Thank you for the workout- I was able to complete it!

Lexi

It was good. Would be amazing if you did home alternatives as well :)

I couldn’t do the hanging/crunch or leg lift things ‘till fail because my hands/ palms were too week ahaha not my shoulders or abs sooo I did some other stuff reg crunch. More reps of the other sets

Kat Faser

Shoulders/Abs	
- Cable Face Pulls: 4 sets 12 reps
- DB Side Raises: 4 sets 12 reps
- DB Front Raises: 4 sets 12 reps
- Barbell press : 4 sets 12 reps
- Hanging Leg Raise or Tuck hold: 4 sets of failure

- Pull the cable towards your face with elbows flared outward

Face pulls

Dumbbell Side Raises

Dumbbell Front Raises

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell press

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

Day 4 - Shoulders/abs

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Day 4 - Shoulders/abs

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