Name: Playbook - Aubri & Liv - W1/D2: SHOULDERS ON FIRE
Uploaded: 2024-04-26T16:11:22.484Z
Duration: 40 min
Description: W1/D2: SHOULDERS ON FIRE

Grace

Josie

Taylor Martin

Abbigayle

Loved the slow and steady pace to really focus on form!

Makenzie Wilkinson

kassi

Caroline

Olivia

London

Carmen

Felicia

Avery

Get ready for the shoulders to be SCREAMING after this workout today.

This is an OPTIONAL add to your workout. Please note, if you choose to add it, it will add time onto the suggest time it takes to complete this workout! 

We are always using our core/abs when performing any kind of movement or lift. Yes, even when you are lifting legs, you are working your core! That is why it is super important to activate them/warm them up before going into a workout. It will also help us work the core muscles deeper.

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

L-Holds

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
*10 reps per side

Bear crawl

CORE ACTIVATION (OPTIONAL)

You have a longer rest period here to let the muscles recover after the heavy lift.

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

Shoulder Press HEAVY (6-8 REPS)

Shoulder Press LIGHT (10-15 REPS)

SUPERSET 1

Banded Lateral Raise

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

SUPERSET 2

Upright Row w/ 3 second hold

1. Stand with your feet shoulder-width apart and your arms up with dumbbells in each hand. 
2. Jump up and spread your feet wider than hip-width apart while simultaneously raising your arms up above your head.
3. As you land, bring your feet back together and lower your arms back down to your shoulders. 
4. Repeat the jumping and raising of your arms for the desired number of repetitions.

Tips:
- Keep your core engaged and maintain good posture throughout the exercise.
- Land softly to minimize impact on your joints.
- Control your movements and avoid swinging your arms excessively.
- Start with a lower number of repetitions and gradually increase as you become more comfortable and stronger.

Shoulder Press Jacks

REST

- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Rear Delt Fly

Cuban Rotation

CIRCUIT

W1/D2: SHOULDERS ON FIRE

Taylor

START HERE

WEEK 1: RECIPES

Trying to get back on track! This was a good start!

Julie

Jasmine

Jordyn

W1/D1: FULL BODY FRENZY

Super effective workout and satisfying to finish! Hard but manageable.The app is really nice and clear with instructions on how to have the right technique. Thanks girls! Xoxo

Lisa

For the burnout, the video shows a weighted sumo squat pulse followed by unweighted consecutive sumo squat pulses, but the description just saws weighted sumo squats followed by the unweighted sumo squat pulses. Can you clarify if the weighted should be a 2-pulse sumo squat or just a sumo squat?

Courtney

My legs are SHAKING! Love that these workouts take under an hour!!!

Morgan McQueen

W1/D3: LEGENDARY LEG DAY

W1/D4: ACTIVE REST DAY

It was pretty long. I enjoyed it, I feel like it just took a little longer to complete

OLIVIA

Definitely took me longer than 50 min but such a good burn! Would love if there was a note about a) weight suggestions and b) what muscle you should be working because with arms it’s especially easy to do it incorrectly and keep it all in your traps/shoulders

Daisye

W1/D5: UPPER BODY BURN

Sandy

My legs are shaking!🫨 such a good leg workout!

Loved that this workout was a change from all the circuits! My legs are trembling

W1/D6: LEGZ 4 DAYZ

W1/D7: REST DAY

The food and snack options did not have a recipe attached, just a video. Only the goulash had ingredients and instructions listed.

Jordan

These were all really good and really helped me stay on track and heathy

WEEK 2: RECIPES

Every single workout in this spring program has wrecked me in the best way! Such a good change to my routine 💪🏻

Hilary

W2/D1: ULTIMATE UPPER BODY

Quite the burn. Makes me feel strong 💪🏽

That 8 min circuit was amazing 🔥🔥🔥🔥

W2/D2: LEGAROOS

Had to modify the Copenhagen plank. Fun to have something to work towards.

Tiffany

Hannah

W2/D3: FULL BODY FUN

Loving having days to play tennis & still get workouts in! Active recovery is good for the soul.

W2/D4: ACTIVE REST DAY

Brooklyn

Buns on fire after those hip thrusts at the end! Took me 40 min + the ab activation set

W2/D5: BOOTY SCULPT

Don’t discount the prayer presses. They lit my arms on fire. 🔥

My arms feel like one of those crazy long blow up people at a car sales lot. But in the best way possible!! 🤪🤩 Felt that burn!🔥

Gabby

W2/D6: UPPER BODY SLAY

Did this and an outdoor 4 mile hike!🤩🤩

W2/D7: REST DAY

WEEK 3: RECIPES

Emily

W3/D1: POWER LEGS

5 rounds really makin me grateful for the 3 rounds after 💀😂🔥

Awesome shoulder burn! 3 weeks in and already seeing a difference in arm definition.

W3/D2: SHOULDER SURRENDER

So good!!! Would love a couple of more ab exercises in there

W3/D3: FULL BODY FRENZY

W3/D4: ACTIVE REST DAY

Can feel my butt rounding out now. 🍑 😂

W3/D5: LOWER BODY BURN

loved that upper body one and how it was spread out

Such a good shoulder blitz. Felt strong on week 3 and weighted up. 💪🏻💥

W3/D6: UPPER BODY DEMOLISHER

W3/D7: REST DAY

WEEK 4: RECIPES

Probably one of the most fun full body workouts I’ve done!

this is my day two doing your workouts and wow I have never felt my muscles that much before what a great workout I can’t wait to show up every day this week 💕

W1/D2: SHOULDERS ON FIRE

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