Name: Playbook - Ashley Ta - W4/d2 Shoulders
Uploaded: 2024-03-11T12:46:22.541Z
Duration: 35 min
Description: W4/d2 Shoulders

Paige

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

- 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

- Start with the cable handles at your shoulder, elbows slightly forward, and palms facing outwards 
- Press the handles straight up overhead
- Lower back to starting position with control

Cable standing shoulder 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

Holding a set of dumbbells near the top of your shoulders, press the dumbbells out, making a “y” shape. Slowly press back to the starting point.

Y press

With the cable machine set at the highest possible position, attach the rope attachment.

Sitting on the floor in front of the machine, grab the rope and pull it towards your face. Keep your elbows high, and focus on feeling this movement in your lats/middle back.

Slow and controlled.

Seated cable face pulls

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

Dumbbell side raise

W4/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😂🫣😅

Laura

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!

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😅

W4/d2 Shoulders

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