Name: Playbook - Brett Lundeen - Day 48: Shoulders & Conditioning
Uploaded: 2024-10-01T00:45:20.546Z
Duration: 55 min
Description: Day 48: Shoulders & Conditioning

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded front raise

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Scap Y banded raise

'- From seated support your elbow inside your knee
- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat

Seated dumbbell external rotations

Hand release push up

Warm up

- Set the pulleys to the appropriate height and weight (The pulleys should be shoulder to head height)
- Face the machine and grasp the right pulley with the left hand and the left pulley with the right hand, crossing them in front of you
- Pull the cables back by moving your arms back and outward, keeping the arms nearly straight with a slight flex in the elbows
- Pause at peak contraction of the rear deltoids before reversing the movement back to starting position with control

Rear delt cable fly

Strict Press

Lying lateral raise

Dumbbell shoulder press

Incline front raise

Superset

Deadlift

Push up

Metcon 1

Air squats

Burpee to pull-up

V snap

Metcon 2

Day 48: Shoulders & Conditioning

Day 1- Test Week

Day 2- Test Week

Day 3- Test Week

Day 4: OFF

Day 5: Test Week

Day 6: Test Week

Day 7: OFF

Day 8: Full Body

Day 9: Full Body

Day 10: OFF

Day 11: Conditioning

Day 12: Full Body

Day 13: Functional

Day 14: OFF

Day 15: Full Body

Day 16: Full Body

Day 17: OFF

Day 18: Conditioning

Day 19: Full Body

Day 20: Functional

Day 21: OFF

Day 22: Legs (Posterior)

Day 23: Shoulders & Core

Day 24: Back & Biceps

Day 25: OFF

Day 26: Chest & Triceps

Day 27: Legs (Anterior)

Day 28: OFF

Day 29: Legs (Posterior)

Day 30: Shoulders & Core

Day 31: Back & Biceps

Day 32: OFF

Day 33: Chest & Triceps

Day 34: Active Recovery Sweat

Day 35: OFF

Day 36: Legs & Accessory work

Day 37: Chest & Triceps

Day 38: Back & Biceps

Day 39: OFF

Day 40: Legs

Day 41: Shoulders & Conditioning

Day 42: OFF

Day 43: Legs & Accessory work

Day 44: Chest & Triceps

Day 45: Back & Biceps

Day 46: REST

Day 47: Legs

Day 49: OFF

Day 50: Upper Body

Day 48: Shoulders & Conditioning

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