Name: Playbook - Arev @endicci - Shoulders/Abs
Uploaded: 2022-02-25T03:25:03.904Z
Duration: 60 min
Description: Shoulders/Abs

Harvinder

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Bring elbows in slightly from 90 degrees

Dumbbell seated shoulder press

- Lead with your elbows
- Wrists should never come above the elbow
- Don’t use momentum to drive the movement

DB Lateral Raise

Shoulder Superset

- Hold a straight bar or EZ bar facing the cable
- Draw your arms and hands up towards the center of your collarbone
- Pause your hands at your collarbone for a second before lowering

Cable Upright Row

- Face your back to the cables and hold the bar with both hands (cable through your legs)
- Raise your arms forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion

Cable standing rope front raise

Cable Shoulder Superset

- Lower the barbell to the top of your chest
- Slowly raise the bar and keeping it close your body (don’t raise the bar out in front of you, imagine it going up and above your head) 
- Lower with a slow controlled motion

Standing OH Barbell Press

- Hanging from a bar, or using a Romanian chair like the video, lower your legs until they’re fully extended
- Raise your knees up towards the ceiling while also curving your lower back to “crunch”
- Slowly lower and repeat

Knee Raise

- Start in a plank position
- Keep your core engaged and contracted while maintains plank position

Plank hold

- Hold the plate or dumbbell in ur hands while laying flat on the floor. Legs extended straight and arms straight behind your head
- Holding the weight between your hands, lift them up while simultaneously  bring your knees up and in
- Transfer the plate to the top of your shins, and extend back down to the starting position
- Make sure when you meet in the middle for the “pass”, you perform a little crunch motion. Lift your upper back

Plate Pass

- Raise your knees and keep your legs at 90 degrees
- Raise your upper back off the floor and “crunch” at the core bringing your chest closer to your knees

Knees up crunches

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

- Start in a push-up position
- Keeping your core tight and contract, jump and bring both your feet up towards your planted hands
- Jump back into push-up position and repeat
- Keep core contracted and imagine “crunching” when you hop towards your hands

Bunny Hops

Ab Circuit

Shoulders/Abs

Danielle

Christina

Ria Dey

HIIT/ABS

Audriana

Demiana

Chest/Tri

Johanna

Really challenging but so worth it in the end💪💪

Varinder

My legs were trembling in a good after I completed this leg workout. My muscles can’t thank u enough. Well worth it. I recommend anyone who needs a lil push or guidance to try this out!! Like, ASAP.

danielle 

LEGS (SQUATS)

Great ! Came back to the app and straight to your workouts!!

Joanna Quan Soon

Gabrielle Alsept

Katherine

BACK/BI

It tested my limits but the workout was absolutely amazing!! I LOVED it!! 😍

Sylvie

Rama

Arisleiry

SHOULDERS/ABS

AMAZING!! 15/10 Absolutely loving all of these workouts 🥰

HIIT/CORE

Great workout! The incline skull crushers felt awkward because I kept hitting the bench.

Shoulders/Abs

Community

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