Name: Playbook - Alice (Pineapplebrat) Bozinovski - W4/D3 - Shoulder and Abs
Uploaded: 2023-10-04T17:16:30.205Z
Duration: 45 min
Description: W4/D3 - Shoulder and Abs

Always great. Definitely recommend the push yourself plan if you want to really work your body.

Becky

It's important to start with some mobility exercises to properly warm up and prevent injury. I chose this combination of exercise to target each area of the delts. We're targeting the anterior, middle, and posterior deltoid with hypertrophy to help create that rounded, full look.  Of course, we end with two abdominal exercises to conclude the workout.

Shoulder Mobility Warm-up

- 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

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell Front Raises

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable rope front raise

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side raise

- Start in a high plank position
- Raise one arm at a time
- Keep your core engaged

Straight Arm Plank to Arm Raise*

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

Single Leg Bicycle Crunch*

W4/D3 - Shoulder and Abs

Joenda

This was similar to workouts i was already doing, but I love its all planned out. Plus, I believe we have the same body type so im excited to see the results. I am already in pretty good shape from the police academy, but again ive followed you for a while now and wanted to give your programs a go. I added weight to some things, but I love this accountability community and workouts you have. You are such a big inspiration to me!

Macey

Andrea Servello

W1/D1 - Hamstrings and Glutes

I'm new to working out, and it's tough beginning, but hopefully, over time, I learn proper form and get into a good routine working out all the time

Clint Davidson

Holly

W1/D2 - Back, Biceps, Abs

Feel amazing! Excited for rest day tomorrow 😅

Definitely need to work on core, great workout. This program is killer!

Gaganpreet Gill

W1/D3 - Shoulder and Abs

W1/D4 - Rest

Definitely showed me how important my ankles are lol

I’m m not sure if I’m doing the tilts right but so far I’m enjoying this program. Learning a few new exercises.

Shelby

My legs feel like noodles, but it feels like progress!

Katana

W1/D5 - Quads and Calves

So far it’s pushing me, which I needed! Shorter workouts than I expected, but I’ve been very sore and hitting a lot of muscle groups. Loving it :)

Casey

W1/D6 - Chest and Triceps

W1/D7 - Rest

W2/D1 - Hamstrings and Glutes

Stephanie

W2/D2 - Back, Biceps, Abs

Second week in and I’m sore but loving it!

Nicole

W2/D3 - Shoulder and Abs

W2/D4 - Rest

Legs feel like jello after today's workout

Haley

Loved pushing myself with these exercises

Courtney

Michaela

W2/D5 - Quads and Calves

Starting to love reverse planks! I used to hate them

Ooof those plank push-ups were something else today! 🥴but I did it!

W2/D6 - Chest and Triceps

W2/D7 - Rest

W3/D1 - Hamstrings and Glutes

W3/D2 - Back, Biceps, Abs

W3/D3 - Shoulder and Abs

W3/D4 - Rest

I don’t feel like I do the tibialis anterior squats correctly so I replace with 2 quick core exercises.

W3/D5 - Quads and Calves

Alexander

W3/D6 - Chest and Triceps

W3/D7 - Rest

W4/D1 - Hamstrings and Glutes

Definitely feeling and seeing the benefits of this workout, becoming my fav!

Pull ups are my worst enemy. I’m powering through them one rep at a time!

Rafael

W4/D2 - Back, Biceps, Abs

W4/D4 - Rest

W4/D5 - Quads and Calves

W4/D6 - Chest and Triceps

W4/D7 - Rest

Love working glutes! I also add a band to many workouts when working hammies and glutes

W4/D3 - Shoulder and Abs

Community

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