Name: Playbook - Arev @endicci - Shoulders/Abs
Uploaded: 2022-07-25T21:53:54.415Z
Duration: 45 min
Description: Shoulders/Abs

Danielle

Christina

Ria Dey

Fabulous! I thought there were no abs underneath my soft tummy but after that abs workout I'm feeling them 😅 Woke them up 😂

Johanna

Day 1 done and I feel great! Definitely gave me the confidence I needed going into the gym with a plan! Love you Arev!!!

Jasmine Schaeffer

Jewel

Ithar Katami

- 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

- 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

- 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

Cable Shoulder Superset

- Lay on an incline bench with dumbbells hanging from your hands
- Raise your arms in a Y shape (up and to the sides a little)
- Don’t use momentum, full pause at the bittom

Chest Supported Y Raise

- Lay on the floor with feet flat or tucked under something for leverage
- Without tugging on your neck, raise your torso until your chest meets your knees
- You want to crunch on your way up (think of rolling a burrito)
- And then unroll and lay back flat
- Go super slow!

Slow Sit ups

- Perform the top half of a sit up 
- Raise your upper back off the floor until your torso “crunches” together
- Then lay back flat
- Chin up and look forward or above

Regular Crunch

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

Bicycle crunches

TEMPO: Hold at the heel for 2 seconds before returning

- Bend 90 degrees at the knee and raise your feet off the floor
- Place your hands on the sides of your leg and slide up your shin until you come near or touch your heel
- Then return back and lay flat

Raised Heel Touch

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

Plank hold

Abs Circuit

- Hanging from the bar, or using a Romanian chair like this, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Shoulders/Abs

HIIT/ABS

Audriana

Demiana

Chest/Tri

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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