Name: Playbook - Aubri & Liv - 4/23: SHOULDERS + ABS HOME
Uploaded: 2024-04-28T18:06:54.397Z
Duration: 50 min
Description: 4/23: SHOULDERS + ABS HOME

Jennie

London

My favorite day of the week…SHOULDERS. With a little bit of abs sprinkled in there.

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout.

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

Shoulder taps

- Start with dumbbells in each hand
- With chest lifted and core engaged bend at the waist
- Drive your hips forward propelling dumbbells forward and up
- Stopping just in front of the shoulders 
- Allow dumbbells to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell Swing

- Perform a shoulder press with two dumbbells in each hand 
- Hold arms in extended shoulder press above head
- Engage Core
- Alternating between legs, slow & controlled lift one leg up to a 90° then lower back down
- Repeat on other leg 
* 10 reps each side

Marches

Warm Up + Activation

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

OUCH TO YOUR SHOULDERS. THIS SET SHOULD BURN. If it doesn’t burn you are not lifting heavy enough. The last couple reps of each set should be HARD to get up. It’s okay to lower your weight as the sets go on. For example. I usually start with 35lbs dumbbells but as the sets go on & my arms become more tired, I will lower my weight. I usually end the 5 sets with 25lbs or sometimes 20lbs dumbbells.

Dumbbell seated shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell front/lateral raise combo

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull Aparts

SUPERSET 1

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Stand upright holding one dumbbell in both hands at one shoulder with your elbows bent.
- Press the dumbbell overhead, extending your arms fully
- Lower the dumbbell down to the other side to shoulder height.
- Repeat pressing the dumbbell up and over back to the start position. 
- Alternate sides with each rep.

* 10 reps per side

Atlas Press

SUPERSET 2

- Keep your arms extended in front of you 
- Rotate the plate from one side to the other
- Keep your core engaged

Bus drivers

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell fly

CIRCUIT

- Lay on the floor with your legs straight and your arms stretched out with a plate in hands behind your head.
- Engage your core by squeezing your abdominals to lift your arms over your head and towards your legs. 
- Simultaneously lift your legs off the ground slightly and bring them towards your chest, bending your knees.
- Your torso should be in a tucked position.
- Pass the weight from your hands to your tucked knees before extending your legs and arms back out to the starting position.
- Repeat for repetitions.

Suitcase Crunch

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

* 15 reps per side

Bicycle Crunches

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing
- Pump arms at your side

Boat hold

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

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

Flutter kicks

- On the ground, with your legs and chest lifted
- Continuously tuck one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter sit-ups

AB BURNOUT (optional)

4/23: SHOULDERS + ABS HOME

The core/HIIT circuit at the end had too much going on, so it was really hard to transition quickly and remember what the next exercise was… other than that, great workout!!

4/23: SHOULDERS + ABS HOME

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