Name: Playbook - Aubri & Liv - W1/D3 SHOULDERS + ABS
Uploaded: 2024-04-01T02:51:44.841Z
Duration: 50 min
Description: W1/D3 SHOULDERS + ABS

Coleson Bunting

Avery

kassi

Lystra Ollivierre

Good shoulder workout! Less abs than you think. Maybe could have a few more ab burners in it 😊

Joely

Paige

So good!!!! Perfect amount of ab work tied into shoulders.

Annie

great workout! wish there was more ab work but still awesome

Cloey

Maggie Roberts

Maddie

Madi

Sandi

mickell

Absolutely perfect app for busy girls who want to feel healthy & confident.

Rachel

Skye

Good workout! My arms feel the burn more than my abs but I know I’ll feel it in the morning!!

Gracie

Payton

Emily

Eryn

Amanda

Lilly

EXERCISE IS A CELEBRATION OF WHAT YOUR BODY CAN DO

4 exercises. 5 minutes. No rest. Repeat circuit as many times as possible in the 5 minutes. This is an activation. Here we are focusing on “waking up” the muscles we are about to work. We are focusing on getting the blood flowing to prepare the muscles for weightlifting.

- 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

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

Shoulder Taps

- 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

- 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

Activation + Warm Up

- 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

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up one at a time 
- Lower with a slow controlled motion while pushing the other dumbbell up
*10 reps each side

See Saw Shoulder 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

SUPERSET 1

- Pull the cable towards your face with elbows flared outward

Banded Face pulls

- Start with arms straight out to one side of your body
- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side
* 10 reps each side

Straight arm crunches

SUPERSET 2

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell Seated Arnold Press

- 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 each side

Flutter kicks

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

Mountain Climbers

CIRCUIT

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

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

Bus drivers

- 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

BURNOUT (optional)

W1/D3 SHOULDERS + ABS

Ashley

Organized app, easy to follow workouts, felt the BURN

Lindsey

W1/D1 LEGS

this hurt. got half way thinking “oh i got this, it’s easy” then the rest killed me! feeling so strong now though!

W1/D2 CHEST + TRICEPS

Sadie

W1/D4 LEGS

Karlye

DanielaEscobar

I feel like the at home workouts could be more at home friendly! Not everyone has access to equipment that is resistance band compatible, or other equipment of sorts.

W1/D5 BACK + BICEPS

Marianna

W1/D6 FULL BODY

DIlraj

aleena

After the full body and this over the past days… I’m dead

W2/D1 LEGS

Audri

W2/D2 CHEST + TRICEP

W2/D3 SHOULDERS + ABS

Jessica

Meant to touch 5 stars!!! This workout was a killer!!🔥🔥🔥!!!

W2/D4 LEGS

This was more repetitive than usual...and Indont have gym equipment so a few moves were harder to mimic with dumbbells

W1/D3 SHOULDERS + ABS

Community

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