Name: Playbook - Ashley Barron - W6/D6 - Shoulders & Abs
Uploaded: 2021-11-18T14:10:20.673Z
Duration: 45 min
Description: W6/D6 - Shoulders & Abs

- 3x8/8/6 DB Overhead Press
- 3x10 Lateral Raises
- 3x10 Frontal Raises 
- 3x10 each SA Rear Delt Cable Fly
- 3x10 EZ Bar Upright Rows
- 3x15 Rope Crunches
- 2x1min  Plank

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB Overhead Press

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

DB Lateral Raises

- 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

DB Frontal Raises

- Pull the cable out and back engaging your rear delt
- Slowly return the cable to starting position maintaining a slightly bent arm
- Complete desired reps then repeat on the opposite side

SA Rear Delt Cable Fly

- 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

Ez Bar Upright Rows

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Rope Crunches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

W6/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 ❤️❤️❤️

W6/D6 - Shoulders & Abs

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