Name: Playbook - Brooke Bohning - W1/D4 Back, Shoulders & Biceps
Uploaded: 2024-05-02T03:33:52.698Z
Duration: 60 min
Description: W1/D4 Back, Shoulders & Biceps

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Gorilla Row - sculpt home

💪 MUSCLE(S) TARGETED:
- lats
- core
- rhomboids
- rear deltiods

⛓️ EQUIPMENT ALTERNATIVES:
dumbbells
kettlebells

🏋️‍♀️ EXERCISE ALTERNATIVES:
modified version showed in the video clip

❓ HOW MUCH WEIGHT SHOULD YOU USE?
- light to moderate

✅ KEY POINTS:
- the wider your foot stance, the more stability you will have
- focus on bracing your core and not swaying your hips
- bring one dumbbell up to your side at a time

Renegade Row Variations - sculpt home

💪 MUSCLE(S) TARGETED:
- rear deltoids (back of shoulder)

⛓️ EQUIPMENT ALTERNATIVES:
- dumbbells
- banded

🏋️‍♀️ EXERCISE ALTERNATIVES:

❓ HOW MUCH WEIGHT SHOULD YOU USE?
- use a weight you can complete 12-15 reps with

✅ KEY POINTS:
- hinge at the hips
- brace your core
- keep a slight bend in the elbows
- bring your arms back to squeeze your shoulders

👟 FOOT STANCE:
- hip width

✊ GRIP:
- neutral

Dumbbell Reverse Fly - sculpt home

💪 MUSCLE(S) TARGETED:
- lats

⛓️ EQUIPMENT ALTERNATIVES:
- dumbbell
- kettlebell
- plate

✅ KEY POINTS:
- start with arms extended overhead, lying on your back
- feel a stretch in your back
- pull the dumbbell through that stretch and bring the dumbbell above your chest
- focus on letting your back do the movement, not your arms

👟 FOOT STANCE:

✊ GRIP:

Lat Pullover - sculpt home

💪 MUSCLE(S) TARGETED:

- deltiods (shoulders)

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- plate
- preloaded barbell
- cable machine
- smith machine
- landmine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- perform a shoulder press with any of the equipment alternatives stated above

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- if you can perform 10 reps with good form without struggle, start to increase the weight even just by 2-10lbs depending on the exercise.
- the last two reps of each set should be hard to push through with proper form

✅ KEY POINTS:

- start with your arms extended with the weight overhead
- brace your core
- keep the dumbbells slightly in front of you
- lower down with elbows ending at a 45 degree angle
- drive through the shoulders and triceps to extend the weights overhead
- don’t lock out your elbows

Shoulder Press - sculpt home

💪 MUSCLE(S) TARGETED:

- biceps

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- plate
- preloaded barbell
- cable machine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- use any of the equipment stated above

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- light to moderate weight

✅ KEY POINTS:

- start with an underhand grip (or neutral = hammer curl) holding the weight at the thighs
- keep your arms pinned to your sides
- if you’re swaying to get the weight up, it’s too heavy
- curl the bar up to your collar bones by bending at the elbows and squeezing your biceps

👟 FOOT STANCE:

- hip width

✊ GRIP:

- supinated = underhand
- neutral = hammer curl

Alternating Bicep Curls - sculpt home

💪 MUSCLE(S) TARGETED:
- glutes
-lower back
-lats
- shoulders


❓ HOW MUCH WEIGHT SHOULD YOU USE?
n/a

✅ KEY POINTS:
- start on stomach
- raise your legs and upper body up, squeezing your glutes

👟 FOOT STANCE:

✊ GRIP:

Superman - sculpt home

W1/D4 Back, Shoulders & Biceps

Bailey

Makayla

Karen

W1/D1 Glutes & Hamstrings

W1/D2 CARDIO

Burning literally burning but the best kind!

Toni

Nathalie 

W1/D2 Chest, Shoulders & Triceps

Nancy

Still laughing because i thought those frosh squats would be easy 😅😩🔥

W1/D3 Quads & Calves

W1/D4 CARDIO

W1/D5 Glutes & Abs

W1/D6 CARDIO

W2/D1 Glutes & Hamstrings

W2/D2 CARDIO

W2/D2 Chest, Shoulders & Triceps

W2/D3 Quads & Calves

W2/D4 Back, Shoulders & Biceps

W2/D4 CARDIO

W2/D5 Glutes & Abs

W2/D6 CARDIO

W3/D1 Glutes & Hamstrings

W3/D2 CARDIO

W3/D2 Chest, Shoulders & Triceps

W3/D3 Quads & Calves

W3/D4 Back, Shoulders & Biceps

W3/D4 CARDIO

I love this app!! I feel like I’m working out for the first time ever! It feels Perfect for my body type + I can see results already. 6 weeks in and I feel so much more energy.

W1/D4 Back, Shoulders & Biceps

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