Name: Playbook - Aubri & Liv - DAY 3 - Total SHOULDER Tone - GYM
Uploaded: 2024-04-28T18:06:17.760Z
Duration: 60 min
Description: DAY 3 - Total SHOULDER Tone - GYM

This was a good workout! But very similar to day 2

Bridget

Courtney

Avery

DAY THREE!! How are you feeling?! Today is shoulders!! My truest love. Hope you love todays workout as much as we do!! Don’t forget to rate and review your workout when you’re done! 

LIFTING TIP OF THE DAY: When working out your shoulders, it's crucial to focus on all three deltoid muscles - the anterior (front), lateral (middle), and posterior (rear) delts - for balanced strength and development. Don’t worry, we make sure you work all these muscles today ❤️‍🔥

Walk on an incline on the treadmill for 5-15mins. Don’t feel like you have to do the full 15, once you feel warmed up you’re good to go!

Treadmill Incline Walk 5 - 15min

WARM UP

4 minute AMRAP to get the body ready to go for the heavy lifts we are going to do, but for these lifts you will use bodyweight or light weight. We are warming up here & getting that heart rate up. Complete as many rounds as you can of these two exercises back to back, with little to no rest, in the four minutes.

1. Stand with your feet slightly wider than shoulder-width apart.
2. Lower your body into a squat position by bending your knees and pushing your hips back.
3. As you descend into the squat, imagine that you are going under a low fence. Keep your chest up and your back straight.
4. Continue squatting until your thighs are parallel to the ground or as low as you can comfortably go.
5. Push through your heels and engage your leg muscles to rise back up to the starting position.
6. Repeat the squat for the desired number of repetitions.

Remember to maintain proper form throughout the exercise, keeping your knees aligned with your toes and avoiding any excessive forward leaning.

*10 each side

Under the Fence

1. Start in a bear plank position by getting on all fours with your knees slightly lifted off the ground and your hands directly under your shoulders.
2. Engage your core and keep your back straight.
3. Extend your right leg straight back while keeping it parallel to the ground.
4. At the same time, kick your right heel towards your glutes, engaging your glute muscles.
5. Return your right leg to the starting position and repeat the movement with your left leg.
6. Continue alternating legs for the desired number of repetitions or time.

Remember to maintain proper form throughout the exercise, focusing on stability and control.

*10 each side

Bear Plank Kickback

KICKOFF SET 1

- Starting in a squatting position 
- Place your hands on the mat between your
feet, ensuring that your spine remains in a neutral position. 
- Jump both of your feet backwards so that
your legs are completely extended behind you,
resting on the balls of your feet. 
- Your body should be in one straight line from your head to your heels.
- Jump both of your feet forwards in between
your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. 
- Release your hands from the mat and
elevate your torso slightly to return to the starting position.
- Repeat for the specified number

Sprawls

- Begin in a squaring position with dumbbell on the ground 
- pull dumbbell up to your shoulder in one fluid motion 
- Press dumbbell up (performing a shoulder press) 
- bring dumbbell to the ground and repeat
* 10 each arm

Dumbbell clean and press (single)

KICKOFF SET 2

- 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

This will take you 8 minutes to do. 
Take rest when needed, but try to follow the guide!

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

Shoulder taps

REST

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Extend arms and dumbbells overhead
- Bend Elbows and bring dumbbells back towards your shoulders
- Slowly lower down until arms are extended

Curl to Press

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

SHOULDER HIIT CIRCUIT

1. Attach a handle to the low pulley of a cable machine and select the weight you want to use.
2. Lie down on your back, with your feet firmly on the ground.
3. Grab the handle with the hand keeping your arm fully extended.
4. Keeping your arm straight, raise the handle up until it's above your head.
5. Pause for a moment at the top, then slowly lower the handle back to the starting position.
6. Repeat for the desired number of reps, then switch sides.

Remember to keep your core engaged and your back flat on the ground throughout the exercise. This exercise targets your shoulder muscles, specifically the deltoids.

* 12 each arm

Lying Shoulder Raise (Cable)

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

SUPERSET 1

- 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

Dumbbell front raises

- Bend forward at your waist, maintaining a flat back
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

SUPERSET 2

- 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.

Atlas Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- 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

BURNOUT

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals while you reach one of your hands past the opposite leg
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor
- Repeat on other side
* 10 each side

Cross Crunches

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

Flutter kicks

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

- Start in a modified plank position with legs bent
- Rotate to one side and kick the bottom leg through
- Repeat both directions
*10 each side

Shoot throughs

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

CORE CRAZE (OPTIONAL)

WANT TO WIN THE DAY? START BY WINNING YOUR MORNING. YOU HAVE TO DETERMINE YOUR MINDSET FOR THE DAY. OTHERWISE, THE WORLD WILL DETERMINE IT FOR YOU. HERE IS SOME TIPS TO WINNING THE MORNING, CHOOSE SOME TO WORK ON TODAY: 
WAKE UP EARLY
TONGUE SCRAPING
DRINK WATER
GET SUN INTO YOUR EYES + VITAMIN D
WORKOUT OR MOVE YOUR BODY
STRETCH
TAKE A COLD SHOWER
RED LIGHT THERAPY
BREATHWORK/DEEP BREATHS
MEDITATE
REFLECT ON WHAT YOU ARE GRATEFUL FOR READ A FEW PAGES OUT OF AN INSPIRATIONAL
BOOK
(I READ ONE PAGE OUT OF THE DAILY STOIC)
FUEL YOUR BODY AND BRAIN WITH NUTRITIOUS FOODS. WHEN YOU EAT BETTER, YOU FEEL BETTER.

WELLNESS CHALLENGE: WIN THE DAY

DAY 3 - Total SHOULDER Tone - GYM

Paige

Summer

Rachel Bell Mags

DAY 1 - itsssa booooty day - GYM

Jenalise

So do hard! But there was so much variety that I also had so much fun!!

Alexis

This was insane!!! I found myself wanting to skip sections but I didn’t. Feels so good after the fact 😅 and love the wellness tip at the end! Excited to keep doing your workouts! 🫶🏼

Megan

DAY 1 - itsssa booooty day - HOME

Amber

SO good!! I really love the built in core at the end of these.

Emma Grace

aleena

DAY 2 - Back Day Baby - GYM

Shaina

Anette Solveig Grasmo

Kyndall

DAY 2 - Back Day Baby - HOME

That was surprisingly intense for an upper body day which tend to be a bit lackluster for me. So glad I found you gals!

Those flutter kick burners at the end 😅😅😅

Hayley

Flora Kay

DAY 3 - Total SHOULDER Tone - HOME

My goodness...ouch. From legs to abs... everything cramped. Lol!

Sandy

DAY 4 - Quad Squad - GYM

hated it during but feels amazing after!!

Annie

London

DAY 4 - Quad Squad - HOME

that ab workout killeddd!!!😮‍💨🔥

Olive

DAY 5  - PUMP UP THE POWER - GYM

This had my arms shaking within the first few sets

Lizzie

Took my mom through this workout & had a blast!

giaci

DAY 5  - PUMP UP THE POWER - HOME

Probably my favorite one I’ve done yet!!!

Kendall

Yep. I’m obsessed. These workouts are easily some of my favorites I have ever done

sarah

DAY 6 - SWEATURDAY FULL BODY - GYM

Morgan

Laurin

Shahar

DAY 6 - SWEATURDAY FULL BODY - HOME

DAY 7 - Rest Up Buttercup

Wasn't sure if this was going to feel like it was enough... Spoiler alert: it was!

Holy macaroni those jumping lunges and frog jumps at the end were the death of me in a good way

Great workout! A tiny bit hard on the knees though

DAY 8 - Powerful Legs - GYM

Rachel

DAY 8 - Powerful Legs - HOME

Taylor

DAY 9 - Shoulder Shock - GYM

Absolutely slayed. Loved the little teeny tiny bit of cardio!

Ashlee

DAY 9 - Shoulder Shock - HOME

For an upper body day, I'm absolutely smoked. Amazing!

This was a great one!!! Love how the first two 4 minute sets got me in the zone😤

DAY 10 - Back Attack - GYM

i live how i’m seeing more definition in my shoulders!

DAY 10 - Back Attack - HOME

Such a good fun pump!!! Loved this one SO much

Eden

DAY 11 - ARMS + ABS - GYM

DAY 11 - ARMS + ABS - HOME

DAY 12 - BOOTY-ful Legs - GYM

DAY 12 - BOOTY-ful Legs - HOME

That was the hardest workout I’ve done ! Oh my goodness ! What a killer ! Feeling great after !

Jenna

DAY 13 - FULL BODY GRIND - GYM

Loved the workout, but with a 10 minute treadmill warm up on top of the 1000 rep challenge, it took me 70 minutes (with very very minimal breaks),NOT 30min like it said. Would definitely appreciate more transparency with the amount of time each workout takes. All said and done though, loved the workout itself.

Kate

DAY 13 - FULL BODY GRIND - HOME

DAY 14 - Recharge + Restore

Kaila

Tasmin

DAY 15 - Glute Burner - GYM

Alison

DAY 15 - Glute Burner - HOME

DAY 16 - Supreme Shoulders - GYM

DAY 16 - Supreme Shoulders - HOME

DAY 17 - Pulling Pump Party - GYM

did not realize my core was weak till those ab workouts

DAY 17 - Pulling Pump Party - HOME

DAY 18 - Leg Demolition - GYM

DAY 18 - Leg Demolition - HOME

DAY 19 - UPPER BODY SLAY - GYM

DAY 19 - UPPER BODY SLAY - HOME

Felt super athletic! Loved the combination of movements.

Reagyn

DAY 20 - FULL BODY FUNCTION - GYM

Amazing! The only think that would be helpful is with the abs just making it more clear if one rep=one side or if one rep=both sides. 🫶🏼

DAY 3 - Total SHOULDER Tone - GYM

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