Name: Playbook - Alice (Pineapplebrat) Bozinovski - W6/D4 Shoulders/Abs
Uploaded: 2023-10-04T17:16:30.328Z
Duration: 45 min
Description: W6/D4 Shoulders/Abs

Really loved this - kicked my ass, but felt good.

Kat Faser

Hunter

Once again I have been humbled by cable exercises 😂😂

Hailey

Shoulder focused push day with functional core added.

- Raise until you reach shoulder height
- Pause and lower slowly

Cable 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

- Raise your elbows up and to the sides, pulling the bar towards your chest
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell high pull

- 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*

- 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*

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

Hollow Body Hold*

W6/D4 Shoulders/Abs

Jose 

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.

Raiza

W1/D3 Legs (Hamstrings)

Spicy. The barbell press struggle is real lol

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

Tiana

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

Clara

W1/D4 Shoulders/Abs

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.

W6/D4 Shoulders/Abs

Community

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