Name: Playbook - Alice (Pineapplebrat) Bozinovski - W1/D4 Shoulders/Abs
Uploaded: 2023-10-04T17:16:29.686Z
Duration: 45 min
Description: W1/D4 Shoulders/Abs

Spicy. The barbell press struggle is real lol

Jose 

A little late to the summer challenge but I’m here 💪🏾

Tiana

great quick workout. i know i’ll feel it tomorrow

Clara

Andrea Servello

Amna

My upper back and shoulders need some work 😅

Elizabeth

My upper body feels so good after this workout !

Kristina

Brittani

missed the gym for 3 days but finally back 🔥

Alejandra Ramirez

Pretty easy workout today and I enjoyed its simplicity while still working a sweat!

Kaelyn Wojtylko

Felt the burnnnn in my shoulders, especially with the barbell press

Hailey

Lisa

Anna

Marisa

I was worried about doing side DB raises wrong but the rest of it went smoothly

Kaylin

Bicycle Crunches killed me at the end!🔥🔥

Molly

i would’ve liked to see some ab workouts incorporating more than just body weight :)

Haley

Rebekah

Shoulder focused push day with functional core added.

Shoulder Mobility Warm-up

Cable Face Pulls

- 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 Front Raises

Dumbbell Side Raises

- Raise your shoulders off the ground 
- Engage your abs at the top

Crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches 2*

W1/D4 Shoulders/Abs

It was extreme but good! Definitely need to rest before class😅

Bryam

Beat my ass—except for the pulse set—it felt awkward so I skipped this one

Kyle

W1/D1 Legs (Quads)

Can you give som alternative exercises for people working out at home? So i dont have to be at a gym to do your workouts☺️

Lovisa

Amazing. Needed this to get my head back in the game.

Jordanna

W1/D2 Back/Biceps/Abs

Feeling incredible!  beyond stoked on how I’m looking - and how I feel. I’m excited to work out first thing in the morning, and enjoy how I feel after.

Kat Faser

Raiza

W1/D3 Legs (Hamstrings)

I had an issue with the squat from a kneel workout simply because I got some busted knees. So I instead opted out and did sets where I stood up on a box with the desired leg and when I cameback down, did the squat there. Is this working out the same location?

I’m going to feel this tomorrow for sure lol but it was good !

Maya

W1/D5 Legs (Glutes)

Feeling so confident seeing how my body has changed and the progression with weight / endurance.

W1/D4 Shoulders/Abs

Community

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