Name: Playbook - Brittan Pack - MFM w3d5 shoulders + core + HIIT
Uploaded: 2024-01-26T12:12:41.737Z
Duration: 30 min
Description: MFM w3d5 shoulders + core + HIIT

Made it to FRIDAY! Or Saturday, depending if you took a rest day mid week. Way to go! 🙌🏼

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height
- lower down with control

Shoulder lateral raise

10 each arm
- Standing with your feet shoulder width apart and a dumbbell in one hand
- Pull the dumbbell up to your shoulder, leading with your elbow
-use your core to keep standing straight, try not to lean to one side
- Lower the dumbbell back down with control

Single arm upright row

Shoulder circuit

*30sec each side
- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

Side plank crunches

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

High plank shoulder taps

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

Core circuit

Alternating DB snatch

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

- 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

Bear walk side to side

HIIT AMRAP shoulder focused

MFM w3d5 shoulders + core + HIIT

Second round of this and I can feel myself getting stronger!

Jess

Amazing, great start that made me feel good

Lisa

MFM wk 1 day 1 Lower Body

MFM w1d2 Back + Biceps

MFM w1d3 chest + triceps

MFM w1d4 total body

Kicked my butt. I did 3 rounds and 17 amrap. It got my heart going and shoulders burning. Loved the core section in the middle.

Today I completed 3 rounds + 31 reps of the AMRAP! What did you get?!

Brittan Pack

MFM w1d5 shoulders + core + HIIT

MFM wk 2 day 1 Lower Body

Love today’s workout! I am getting much more flexible, my knees got higher with every time during the last rep.

MFM w2d2 Back + Biceps

MFM w2d3 chest + triceps

MFM w2d4 total body

Brittan is always kicking my 🍑feels so good! 👏

Marné

MFM w2d5 shoulders + core

MFM wk 3 day 1 Lower Body

MFM w3d2 Back + Biceps

The amrap section about did me in, but I got it done! 😅

MFM w3d3 chest + triceps

Thanks for helping me feel more energy each day!

MFM w3d5 shoulders + core + HIIT

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