Name: Playbook - Ashley Watts - Day 1 - Shoulders & Core
Uploaded: 2023-12-30T02:39:17.002Z
Duration: 30 min
Description: Day 1 - Shoulders & Core

• 4 week program
• Complete each exercise with as much weight as possible without compromising form or injury
• 15, 12, 10 rep exercises = increase weight each set

- Raise the dumbbell with a slight bend at the elbow with the other arm holding a dumbbell at shoulder height laterally
- Raise one arm until you reach shoulder height
- Return the raised arm to the side of leg, repeating for recommended reps 
- Release arm hold once reps are completed on the active arm and repeat on other arm

Single arm lateral raise with hold

- 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

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

Dumbbell front raise

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- From a push up position, bend both knees toward the ground while pushing back upwards
- Lock your back knees, keeping your core tight and back without a bend
- Pull a dumbbell from the left side of your body by using your right hand
- Repeat on the alternating side

Day 1 - Shoulders & Core

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