Name: Playbook - Ashley Barron - W2/D6 - Shoulders & abs
Uploaded: 2021-11-18T14:10:20.483Z
Duration: 45 min
Description: W2/D6 - Shoulders & abs

Love your workouts so much!!! I have my mom working out with me as well and she loves it !! Thank you so much❣️

Daniela

- 3x8 Smith Machine Military Press
- 3x8 Smith Machine Upright Row
- 3x10 Rope Frontal Raises
- 3x8 Cable Reverse Crossovers
- 3x8 SA Plate Lateral Raise
- 3x10 Decline Bench Russian Twists
- 3x10 Decline Bench Crunches

- Grip the bar wider than shoulder width
- Press the bar straight up by extending your arms
- Lower the bar back down with control

Smith Machine Military Press

- Hold the 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

Smith Machine Upright Row

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

Rope Frontal Rasies

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Cable Reverse Crossovers

- Hold onto a rig and lean away with a weight in your free hand 
- Raise the weight laterally up to head height 
- Lower the weight with control 
- Complete desired reps then repeat on the opposite side

SA Plate Lateral Raise

- With your body positioned on a decline bench holding a weight at your core
- Rotate your torso from side to side engaging your core

Decline Bench Russian Twists

- With head positioned at a decline 
- Hold weight at your chest and curl your body up
- Come down with a controlled movement

Decline Bench Crunches

W2/D6 - Shoulders & abs

Loved every second of this workout!!! I can’t wait to not be able to walk tomorrow😂

Haley

Perfect amount of challenge, definitely going to hurt in the morning!

Samantha

Hailey

W1/D1 - Hamstrings & glutes

W1/D2 - Back & biceps

Omg this was the best workout I have done in a while!!!

Michelle Newhook

W1/D3 - Leg day plyo

Hate doing push ups but today I pushed through it and I’m feeling damn good!!!

Alexandra

Nicole

W1/D4 - Chest & tris

This was a deadly workout!!!! I can hardly walk now😅 scared to wake up tomorrow!!

My legs are shaking. Idk if I can walk after this. Loved it!!

W1/D5 - Quad focused

W1/D6 - Shoulders & abs

W2/D1 - Hamstrings & glutes

Killed me!! In a good way. Love these so much!! Can’t wait to see my progress at the end. So far I’ve seen my booty grow and my arms. Love it ❤️❤️❤️

W2/D6 - Shoulders & abs

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