Name: Playbook - Alyssa Higham - Week 2 - Day 5 (Push: Shoulders & Abs)
Uploaded: 2022-04-26T01:30:51.654Z
Duration: 60 min
Description: Week 2 - Day 5 (Push: Shoulders & Abs)

Upper Body (Push: Shoulders & Abs)

1. Dumbbell Shoulder Press 12 reps x 4 sets 

2. Dumbbell Front Raises 12 reps x 4 sets 

3. Dumbbell Lateral Raises 12 reps x 4 sets 

4. Barbell Upright Rows 12 reps x 4 sets 

CORE FINISHER: 
1 minute rest in between each round

1x AMRAP plank hold
Dish + Tuck 10 reps x 3 sets
Toe touches 20 reps x 3 sets 
Flutter Kicks 20 reps x 3 sets

- Seated on an incline bench, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Shoulder Press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Front Raises

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

Dumbbell Lateral Raises

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- 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 Upright Rows

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Plank hold

- Start sitting on the ground  
- Tuck your knees towards your chest
- Use your hands to pull the knee close to your body
- Breathe deeply through the stretch

Dish + Tuck

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying Toe Touches

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Week 2 - Day 5 (Push: Shoulders & Abs)

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