Name: Playbook - Alice (Pineapplebrat) Bozinovski - W1/D4 Shoulders and Abs
Uploaded: 2023-12-22T14:16:16.723Z
Duration: 60 min
Description: W1/D4 Shoulders and Abs

Lyssa

Harley

Good shoulder burn! My abs are also gonna be sore tomorrow! LETS GET IT!!!

Brendon

The key movements on this shoulder and core day give you the base needed to build upper body strength and further develop your core. Proper core training can allow for a quicker increase in strength and lower the possibility of injury.

Activating the muscles of the shoulder to allow for a decrease injury risk before the exercises begin

Shoulder Mobility Warm-up

- Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you go up 
- Reach full extension and reverse the motion as you come down

Arnold Press*

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder Taps*

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Leg Raises*

- Keep a slight bend at the elbow
- Raise your arm until you reach shoulder height

Lateral raise

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Body Hold*

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

Plate raise

W1/D4 Shoulders and Abs

Good! Great way to get back into working out.

Allie

Ilario

W1/D1 Back and Biceps

I was actually surprised to how good I felt after this. I didn’t know if it would be enough! Felt great though!

Laura

Killer! Would like some variation options for limited range of motion with knees specially with the initial stretch otherwise easy to follow and great workout!

Maria

W1/D2 Leg Day - Hamstrings and Glutes

It’s was good I loved how easy it was and then I ran a mile it’s just a goal I have for myself! 🤍

W1/D4 Shoulders and Abs

Community

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