Name: Playbook - Aubree Aldous - W5/D1 Shoulders & Core
Uploaded: 2023-04-19T19:33:07.935Z
Duration: 50 min
Description: W5/D1 Shoulders & Core

Military press

Db overhead marches

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

Frog Crunch

Circuit 1

Bent over fly

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Hands shoulder width apart and raise to upper chest level

Upright row

- keep lower back touching the ground
- point toes and raise knees to 90 degrees
- hinge at the hips to lower both feet together
- tap ground
- slowly raise toes back to starting position

Ballet toe drops

Circuit 2

- Complete lateral raise with one arm while holding opposite arm at the halfway curl point
- Switch and complete given # of reps with opposite arm

Db lateral raise with static hold

- loop a resistance band (can also use cable machine) around stationary object with an end in each hand
- keep palms facing floor
Arms stay in neutral with elbows slightly bent through movement
- pull arms wide and backward until elbows are even with your sides, slowly return to start

Band wide pullback

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Circuit 3

W5/D1 Shoulders & Core

Hell yeah!! I’m so exciting for this challenge! 🖤🖤🖤

Bree

W1/D1 Shoulders & Core

Great workout, loving this challenge! 🔥

W5/D1 Shoulders & Core

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