Name: Playbook - Ashley Ta - W1/D2 Shoulders
Uploaded: 2022-12-05T19:43:24.772Z
Duration: 45 min
Description: W1/D2 Shoulders

Great! Love shoulders and she has some boulders so I can't wait to see some progress on mine!

Brooke

Wow! I loved this workout! I love arm day tho so this was fun for me!

Laura

Jenaka Schwab

Carrie

Lexi Cummings

Shoulders yasssss!! Can’t wait to have shoulders like Ashley’s 😍

Pamela

Yep I felt that one! So far my favorite workout on here!

Shana Bray-contreras

Another 💣 workout girlllll. I’ve always struggled to isolate shoulders & feel like I actually got a good workout. I’m shaking again 👏🏼 kudos to youuuuu

Erica

- Standing with both feet together 
- Hold your db’s above your head and slowly lower your arms outwards, to your side and then have your dumbbells meet at the bottom.
- Then raise them back up in the same path back to the starting position.
- Do not rush this movement!
- This exercise isn’t meant to be done with “heavy” weights. So choose something light (I use 5lbs)

DB around the world

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

Using two dumbbells that you are comfortable doing 10-12 reps with, sit with your feet firmly on the floor and press the dumbbells straight above your head.
Slowly lower them towards your shoulders and then back up to the starting position.
This is not meant to be a fast movement, and if you feel you can preform this movement fast— up your weights a bit :)

Dumbbell seated shoulder press

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- standing in a upright position, pick up your kettle bell so the bottom is in the air.
- slowly extend (press) your arm up straight, and lower your arm (and kettle bell) back to the start position.
*don’t pick a kettle bell that’s too heavy. This exercise requires you to stabilize the weight of the kettle bell. This is a great exercise to build shoulder strength and mobility.

Bottom up kettle bell press

- Grip the rope with an overhand grip 
- Pull the cable towards your face with elbows flared outward

Seated face pulls - from lat pulldown station

W1/D2 Shoulders

Kicked my butt! But just what I needed. Your playlist is 🙌🏼 keeps you moving.

Wendy

I absolutely loved this workout! I did everything but the power walk. It’s raining at my house, I have no treadmill and the batteries in my stationary bike were dead so the resistance was impossible to move. I’m proud of myself for at least doing the rest tho without any issues! I haven’t worked out in well over 6 months!

Absolutely LOVE this and it was only day 1. I cannot wait for what lies ahead! 😍

W1/D1 Legs

I love the plans! I workout from home so a listed at home alternative to some typical gym equipment would be super helpful.

Erica Worthen

My arms are like jello. I won’t be able to pick my kids up tomorrow😂🫣😅

W1/D3 Chest

This was amazing Ashley! I can’t thank you enough. By far the best workouts and app! ❤️

Cindy

Thanks for another great workout! So happy you have this platform to post on. You’ve motivated and helped me beyond measure!

Paige

W1/D4 Back

Another great workout! Thank you for this app!

W1/D5 Arms

This one straight kicked my butt - in the best way possible. I loved it! 🔥

WOW 🥵 I really didn’t know if it could get more intense than last week but it definitely did. I’m ded in the best of ways 🏋🏻‍♀️ I’ll be doing my walk when the sun comes up with my daughter.

W2/D1 Legs

Absolutely incredible. The burn was real! 🔥

Holy cow fatigue, Batman! Good shoulder work!!

Ashley you are such an amazing person. These workouts are pure gold. I love you to the moon and back!

W2/D2 Shoulders

They just keep getting better and better! 😍

W2/D3 Chest

Another one that I have absolutely loved!

W2/d4 Back

Awesome! My arms were shaking on the last set of each exercise. I had to go to my knees for push-ups because my arms were done😅

W2/d5 Arms

Hello hammies !! Good morning quads ! Woah glutes !All the legs! 😬💪🏼

W3/d1 Legs

W3/D2 Shoulders

W3/d3 Chest

W3/d4 Back

W3/D5 Arms

Thank you for this workout! Can’t wait to see those gains!

W4/d1 Legs

Ashley I have a problem with the app. On several of the exercises I read them first before watching the video. When I did this I can’t get the video to load. I just get the circle loading sign forever. How
Do I fix this?

Debby

W4/d2 Shoulders

W4/d3 chest

This workout was FIRE. I loved the assisted pull-ups. I am gaining more confidence in the gym with thanks to your program! 😘

W4/d4 back

W4/d5 arms

W5/d1 Legs

W5/d2 shoulders

W5/d3 chest

Feeling like one tough mother after this workout! I loved it!

W5/d4 back

W5/d5 arms

W6/d1 legs

W6/d2 Shoulders

W6/d4 Back

Thank you! Thank you! Another fire workout 🏋️‍♀️. Feeling stronger each day thanks to these workouts!

W1/D2 Shoulders

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