Name: Playbook - Ashley Watts - W8/D1 - Shoulders & Core
Uploaded: 2024-02-26T10:30:06.879Z
Duration: 30 min
Description: W8/D1 - Shoulders & Core

Another great workout that had me dripping in sweat 🥵

Emily

😅😅😅 My arms are jello after that!!

Christine

Hey! It was great, just need some guidance on how to use elastic bands in place of the machines.

Welcome to WEEK 8 DAY 1 of our New Year Challenge! 💪🏼

Here are some helpful tips to keep in mind every workout during the next 8 weeks:

• Complete each exercise with as much weight as possible without compromising form or injury
• 15, 12, 10, 8 rep exercises = increase weight each set. Push the limit here and really challenge yourself. 
• Pay attention to the rest time in between each circuit or exercise. They have been added for a reason!
• If you can only complete less than the 6 workouts created each week, that’s FINE! Please just pick any amount you would like to complete that week.

- 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

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

Dumbbell front raise

- 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

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- 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

W8/D1 - Shoulders & Core

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