Name: Playbook - Brittany Hoskins - Back/Shoulders wk1 day2
Uploaded: 2024-05-16T16:41:59.228Z
Duration: 60 min
Description: Back/Shoulders wk1 day2

Ashley

some of the breaks were a little long but overall great workout

Samantha R.

**add weight each set**

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- 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

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- 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

Lateral raise -> Front raise

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

Back/Shoulders wk1 day2

Hip thrust to kas glute bridges 🔥🔥🔥

Emma Bates

Hamstring/Glute wk1 day1

CARDIO wk1 day3

Brette

Quad/Glute wk1 day4

Alexandra

Full Upper & Abs wk1 day5

CARDIO CIRCUIT wk1 day6

Hamstring/Glute wk2 day1

Back/Shoulders wk2 day2

CARDIO wk2 day3

Quad/Glute wk2 day4

Full Upper & Abs wk2 day5

CARDIO CIRCUIT wk 2 day6

Hamstring/Glute wk3 day1

Back/Shoulders wk3 day2

CARDIO wk3 day3

Quad/Glute wk3 day4

Full Upper & Abs wk3 day5

CARDIO CIRCUIT wk3 day6

Hamstring/Glute wk4 day1

Back/Shoulders wk4 day2

CARDIO wk4 day3

Quad/Glute wk4 day4

Full Upper & Abs wk4 day5

CARDIO CIRCUIT wk4 day6

Axelle

Hamstring/Glute wk5 day1

Back/Shoulders wk5 day2

CARDIO wk5 day3

Quad/Glute wk5 day4

Full Upper & Abs wk5 day5

CARDIO CIRCUIT wk5 day6

Hamstring/Glute wk6 day1

Back/Shoulders wk6 day2

CARDIO wk6 day3

Quad/Glute wk6 day4

Full Upper & Abs wk6 day5

CARDIO CIRCUIT wk6 day6

Hamstring/Glute wk7 day1

Back/Shoulders wk7 day2

CARDIO wk7 day3

Quad/Glute wk7 day4

Full Upper & Abs wk7 day5

CARDIO CIRCUIT wk7 day6

Hamstring/Glute wk8 day1

Back/Shoulders wk8 day2

CARDIO wk8 day3

Quad/Glute wk8 day4

Full Upper & Abs wk8 day5

CARDIO CIRCUIT wk8 day6

Back/Shoulders wk1 day2

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