Name: Playbook - Ashley Ta - W3/D2 Shoulders
Uploaded: 2024-03-11T12:46:22.524Z
Duration: 35 min
Description: W3/D2 Shoulders

Laura

- Using two dumbbells (I use 5-8lbs), start with your arms raised above you with the dumbbells touching in the center. Slowly, rotate your arms outwards and down so that the dumbbells meet in the middle.
That is one rep.

Around the world

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

-Position a cable at the lowest position possible and attach a single handle.
-Reach across your body and grab the handle with a neutral grip.
-Keep the elbow slightly bent and pull the handle across your body and raise laterally.
-Slowly lower the handle back to the starting position under control.
Do the reps on each side.

Cable one arm lateral raise

- Holding the bar with your palms down, raise the bar up over your head, and lower it to shoulders level.

Cable front raise

- Hold a barbell 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

Barbell upright 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

W3/D2 Shoulders

Loved this workout! The weighted deadlifts were new to me but I loved them!

Katie

This is exactly what I was looking for! A guided self workout that you can just put music on and go but have a guide on what to prioritize for work.

Tara

I’ve never sweated like this before! Killer in the best way!

Shay Sissing

W1/D1 Legs

Deniss

This was great! I know I will be feeling this tomorrow. 💪🏼

Krista

I feel amazing I love shoulder workouts 💪🏾💪🏾

Lexi Cummings

W1/D2 Shoulders

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

Just started this 6 weeks and I love it ! Thank you 😊

Lindsey

Activated my back more than I knew I could! Great workout!

Redoing this program but pregnant this time around. Perfect pace for me!

Paige

W1/D4 Back

My arms are jello!! Never done a Tate press before - it was a killer last move. Drying my hair tomorrow might be a chore! 🙃

Renee

Jenaka Schwab

Another great workout! Thank you for this app!

W1/D5 Arms

Natalie Hamilton

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

W2/D1 Legs

Absolutely incredible. The burn was real! 🔥

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😅

W3/D2 Shoulders

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