Name: Playbook - Alice (Pineapplebrat) Bozinovski - W1/D4 Shoulders - Cardio/Core Option
Uploaded: 2023-12-22T14:22:06.863Z
Duration: 45 min
Description: W1/D4 Shoulders - Cardio/Core Option

The fly belt really got my shoulders burning, love these workouts

Molly

Elizabeth

This workout revealed my progress in my strength which is super motivating. Thank you for your time & content!

Holly

Chris

Hit a shoulder press PR thanks to you 🥳

Michaela

I meant 5 stars!!!!!OUCH THIS WORKOUT BURNED

Stephanie

Only complaint is that planks are hard on my wrist so I struggle to do so many plank-based exercises

Alicia

Properly strengthening your shoulders is crucial for not only for aesthetic purposes, but also for injury prevention! I've started off with mobility exercises. Similar to the leg day mobility work, these will warm up the muscles and joints in order to prep your body for todays' workout and help prevent injury. In addition to shoulder exercises, I've integrated some core work. This promotes shoulder stability and allows you to get more out of your boulder shoulder day.

Cardio is optional and added to the program for anyone whose goal is to burn extra calories or lose fat.

Shoulder mobility exercises allow you to prep your body for your workout and warms the joint up to allow your body to safely reach the fullest potential throughout each movement!

Shoulder Mobility Warm-up

Start with the heaviest weight you can do 12 reps with, then increase the weight with each set as you decrease in reps.
- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Delt Fly*

- Do this movement from a high plank position with a dumbbell placed behind one hand
- Lift the dumbbell and pass it behind the other hand
- Repeat back and forth

Plank with Dumbbell Pass*

- From elbow plank position, walk your hands up to high plank position 
- Reverse the movement back to starting position

Plank Push Ups*

-Complete workout with a high paced incline walk for additional cardio. 
-Adjust speed and incline to personal preference.

Treadmill Incline Walk

W1/D4 Shoulders - Cardio/Core Option

Makes me actually want to continue to workout:) Thanks

Sierra

Becky

I felt the all over body workout and it’s refreshing 🎉

Lizzie

W1/D1 Back and Biceps w/ Cardio/Core Option

Great workout. I felt the burn, I felt my muscles work! It got me feeling good.

Kenzie

W1/D2 Hamstrings and Glutes

Played some tennis, Pickleball, and cone hole for cardio and outdoor activity! Love this one!

I’m sore today! I needed this rest+cardio day for sure.

Destiny Sunshine

Love a good rest day! Treadmill walk + outdoor walk later 😊

W1/D3 Rest - Cardio/Outdoor Activity

i feel like there could have been more leg workouts and i had to incorporate my own but overall the core portion makes up for it, got a good sweat in overall

hide

One of my favorite workouts from this program. Can do at home and really feel it

W1/D4 Shoulders - Cardio/Core Option

Community

More workouts from Alice (Pineapplebrat) Bozinovski