Name: Playbook - Ashley Ta - W4/d2 Shoulders
Uploaded: 2025-01-01T17:39:13.488Z
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

Crystal

I love the videos and the breakdown and tracking info!

Haven’t lifted in years and completed this workout and all sets. LOVED IT!!!

Micaela

W1/D1 Legs

So easy to follow, so easy to execute!  exactly what I’ve been looking for after doing BB on and off for years! I love putting my home gym to use!

kayre

W1/D2 Shoulders

Krista

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

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!

Katie

W1/D4 Back

My arms so shaky! Definitely a good one for Monday!

Lauren

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

W1/D5 Arms

Loving the program going into week 2!
Feeling the aches but so motivated ! Now glue my mouth so i don’t ruin my efforts lol

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

Laura

They just keep getting better and better! 😍

W2/D3 Chest

If you’re burning it’s working!
The muscles are sore and I’m here for it! 😰🫠

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

Lexi Cummings

W5/d5 arms

W6/d1 legs

W6/d2 Shoulders

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

W4/d2 Shoulders

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