Name: Playbook - Ashley Watts - Day 1 - Shoulders & Core
Uploaded: 2023-02-27T04:19:25.683Z
Duration: 45 min
Description: Day 1 - Shoulders & Core

Loved the workouts! The videos are so helpful for me to fix my form!

Christine

Great first workout of the new year. I already know I am gonna be SORE!!!!

Kaitlyn

• 4 week program
• Complete each exercise with as much weight as possible without compromising form or injury

- While in a standing position, raise the dumbbell with a slight bend at the elbow with both arms
- Raise until you reach shoulder height then slowly lower back to hips

Dumbbell lateral raise

- While standing, raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement to hips

Dumbbell front raise

Shoulder raise circuit

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- 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

- Adjust reverse fly machine to correct height (parallel to your shoulders while seated)
- With slightly bent arms use your rear delts to pull your arms back 
- Slowly release

Machine reverse fly

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold a dumbbell with your hands together in front of your core
- Twist your torso from side to side

Day 1 - Shoulders & Core

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