Name: Playbook - Aubri & Liv - W4/D3 SHOULDERS + ABS
Uploaded: 2024-04-01T02:51:44.977Z
Duration: 50 min
Description: W4/D3 SHOULDERS + ABS

Maggie Roberts

Lilly

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 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

- 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.

- 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

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

aleena

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

Gracie

W2/D1 LEGS

Audri

W2/D2 CHEST + TRICEP

Paige

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

W4/D3 SHOULDERS + ABS

Community

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