Name: Playbook - Alyssa Wright - W1/D2 Shoulders
Uploaded: 2022-12-31T22:05:23.077Z
Duration: 45 min
Description: W1/D2 Shoulders

Melisa

Just adding a few more work outs to shoulders! Loved it though!

Jackie

Angela

Ashley

Toned Shoulder Workout! 

Before jumping into the workout to warm-up your muscles and to prevent injuries we will begin with a warm-up below.

Warm-up:
•Arm circles (20 forward, 20 backward)
•Plank shoulder taps for 30 seconds  going 
2 rounds through. (In a plank position, tapping one hand to shoulder alternating keeping your core tight and not swaying the hips). 

1. Cable front raise superset upright row on the same cable machine 4 x 10
2. Dumbbell shoulder press  4 x 10
3. Dumbbell lateral raise 3 x 10 


▫️Core finisher (Optional) 
Mountain Climbers + Plank Taps

▫️Cardio 20 minutes (12/3/20)
12% incline + 3 speed + 20 minutes of walking 
* don’t start at 12% incline, work your way up at your own pace*

To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video.

- Hold a bar 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

Cable standing EZ-bar upright row

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

Rope cable front raise

Superset

- 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 lateral raises

2 exercises 
25 seconds 
Back to back no rest 

3 rounds 🔥
Get that heart rate up & sqeeze your core!

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Plank Taps

Core Finisher

W1/D2 Shoulders

Best leg out I’ve done in a long time !!

Sydney

Loved this work out! I did it yesterday but accidentally didn’t log it!

Challenging but finish-able! Realistic workout that made me feel determined to finish with pushing myself.

W1/D1 Leg Day

Katelyn Rodriguez

Very targeted! Excited to see how I feel tomorrow.

Chase

W1/D3 Full Back

I love how targeted all the work outs are. I finish my work outs and I think they weren’t that tough and then the next morning I’m so sore!! Love it.

W1/D4 Legs - Glute Focused

W1/D5 Outdoor workout OR Rest Day

My legs are gassed. Best leg day I’ve ever had. 🥵

Trish Otten

W2/D1 Leg Day

The tricep exercise laying down had me 😮‍💨

Loving these cables! I’ve always been intimidated but the videos make me confident before even starting!

W1/D2 Shoulders

Community

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