Name: Playbook - Ashley Ta - W4/d2 Shoulders
Uploaded: 2022-12-05T19:43:24.844Z
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

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!

Laura

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

Jenaka Schwab

W1/D1 Legs

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!

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

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

Cindy

Lexi Cummings

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

W1/D4 Back

Another great workout! Thank you for this app!

Pamela

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.

Erica

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

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!

W4/d2 Shoulders

Community

More workouts from Ashley Ta