Name: Playbook - Aubri & Liv - W4/D3 SHOULDERS + ABS
Uploaded: 2024-04-01T02:51:44.926Z
Duration: 50 min
Description: W4/D3 SHOULDERS + ABS

Gabi

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.

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you reach through and pull dumbbell from other side

*10 each side

Plank Dumbbell Drag

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- 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

- Holding your legs extended up
- Hold a dumbbell in your hands 
- Sit up and reach for your toes with the dumbbell

Weighted toe touches

Activation + Warm Up

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine Shoulder Press

- 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

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

Bent over dumbbell flies

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 
- Once dumbbells reach shoulder height, preform a shoulder rotation lifting dumbbells up towards the sky
- Rotate the dumbbells back down to shoulder level  
- Lower the dumbbells back down with control

Dumbbell upright row w/ rotation

- 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

SUPERSET 2

3 exercises. 3 rounds.

For this triset, you should be able to perform all of these exercises in one location at the cable machine. If your cable machine does not have pull-up bars for you to perform the hanging knee tucks, swap for rope Ab crunches.

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

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.

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth four times 
- Drop into a push up then repeat

(4) Mountain climbers + Push up

- 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

BURNOUT (optional)

W4/D3 SHOULDERS + ABS

starting this again 🥰❤️‍🔥🥵💀💀

Bryn

legs are shredded!! best workout to change things up 👏🏼🤩

Emily

Keara

W1/D1 LEGS

Maggie Roberts

Trini

W1/D2 CHEST + TRICEP

Taylor

W1/D3 SHOULDERS + ABS

Laine

W1/D4 LEGS

Caylee

Katherine

W1/D5 BACK + BICEPS

This was fun, recommend adding a shoulder warm up at the beginning my only issue.

Erin

Such a good quick workout !!!! Will be doing this again !

kassi

This wasn’t too long, but a really good full body workout!

Lystra Ollivierre

W1/D6 FULL BODY

Viviana

Melissa

W2/D1 LEGS

Michelle

Kinlee

W2/D2 CHEST + TRICEP

I’ve seen more progress in the few weeks I’ve been doing your workouts than I have doing any other workout or weight loss program! Thank you!!

Emma

Molly

Cote

W2/D3 SHOULDERS + ABS

Day 19 of 75Hard! Moving and Grooving😎🤩🥳

W2/D4 LEGS

Stefanie

W2/D5 BACK + BICEPS

hadley

The best workout I’ve done in FOREVER!!! All the way from South Africa 🇿🇦💛

Aran

W2/D6 FULL BODY

Megan

Lauren

W3/D1 LEGS

Holly

W3/D2 CHEST + TRICEP

Noelle

W3/D3 SHOULDERS + ABS

Anna

W3/D4 LEGS

Is it just me or has this week’s workouts taken it up a notch? Loving them 🙌

W3/D5 BACK + BICEP

W3/D6 FULL BODY

Khloe

Worst workout… in the best way possible

Grace

W4/D1 LEGS

Amanda

Courtney

W4/D2 - CHEST + TRICEP

W4/D4 LEGS

W4/D5 BACK + BICEPS

Day 41 of 75HARD!!! Don’t know how I would do it without this program!! I do one of your workouts and then a walk/run everyday 🤩🤩🤩🫶

W4/D3 SHOULDERS + ABS

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