Name: Playbook - Aubri & Liv - W2/D3 SHOULDERS + ABS
Uploaded: 2024-04-01T02:51:44.883Z
Duration: 50 min
Description: W2/D3 SHOULDERS + ABS

Paige

aleena

Maggie Roberts

Shannon

EVERY TIME YOU WORKOUT, YOUR MIND & BODY BECOME EVEN STRONGER.

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.

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

Bent over dumbbell flies

- Lay on your back on a bench with your hands overhead to grip bench 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground

Bench Leg Lifts

- 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

- 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

Activation + Warm Up

- 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

- Stand upright with your feet shoulder width apart and the center of an elastic band under your feet.
- Grasp the handles so that your palms are facing inward and touching your upper legs with your arms fully extended, elbows slightly bent.
- Keeping your hands close to your body, exhale as you raise them straight up until they are just under your chin.
- Hold for a moment and then inhale as you reverse the motion back to the starting position. - Repeat.

Band Upright Row

- Pull the cable towards your face with elbows flared outward

Banded Face pulls

SUPERSET 1

- 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

- 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

SUPERSET 2

- 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

- Dumbbell start in each hand down at hips
- Lift the dumbbells up to shoulder height with palms facing each other 
- Once your arms are at shoulder height , pull the dumbbells out from the front to the side stopping when arms are fully extended to the side
- Bring arms back to in front of you at shoulder Height
- Then you will lower the dumbbells back down to starting position

Dumbbell front + fly raise

- For this exercise, you'll bring the opposite elbow to the opposing knee.
- Lie down on a mat.
- Slowly roll up and breathe out.
* 15 each side

Cross Crunch

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.

- 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

- 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

BURNOUT (optional)

W2/D3 SHOULDERS + ABS

Ashley

Organized app, easy to follow workouts, felt the BURN

Lindsey

W1/D1 LEGS

Rachel

Joely

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

Cloey

W1/D2 CHEST + TRICEPS

Coleson Bunting

Avery

kassi

W1/D3 SHOULDERS + ABS

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

Emily

W1/D6 FULL BODY

DIlraj

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

Gracie

W2/D1 LEGS

Audri

W2/D2 CHEST + TRICEP

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

W2/D3 SHOULDERS + ABS

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