Name: Playbook - Brittan Pack - MFM w4d5 shoulders + core
Uploaded: 2024-01-26T12:12:41.763Z
Duration: 45 min
Description: MFM w4d5 shoulders + core

Way to finish! 👏🏻👏🏻👏🏻
If you don’t know what workouts to do next week, you can always browse my other programs but I recommend REPEATING this program for at least one more month to really strengthen those muscles 💪🏼 
You’ve got this! I’m so proud of you! Thanks for being here 💜
Brit

-perform a front raise, side raise, hinge slightly forward and delt raise = 1 rep

3 point shoulder raise

- in a seated position, back straight, core tight
- Don’t rush the transition while twisting your hands

Seated Arnold press

- 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

- 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

Shoulder circuit

Dumbbell Ab in and out

Alt leg v up

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

-in a plank position, bring same knee to elbow
-modify on knees

Knee to elbow mtn climbers

-from a single leg down dog, bring knee in to elbow
-5 each leg, do all on one leg before moving to other leg

Downdog knee to elbow

Core circuit

LISS=Low intensity steady state cardio
Do what you want for this one! 
(It can be later in the day or right after your lift, do what fits your schedule!)
-go for a walk (outside, treadmill)
-jog
-bike ride
-cardio workout follow along video
-gym class
Some form of activity with your heart rate in it’s fat burning zone

LISS Cardio

MFM w4d5 shoulders + core

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 w4d5 shoulders + core

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