Name: Playbook - Christina Stephenson - Day 5: Shoulders, Back, Core
Uploaded: 2024-01-18T00:17:54.344Z
Duration: 70 min
Description: Day 5: Shoulders, Back, Core

Warm-up: upper body warm-up (see warm-up tab)

Primary Focus: 20 minutes of dedicated pull-up practice (wide grip and neutral grip). Get as many good quality reps in as possible in both varieties, starting with wide grip and then sprinkling in neutral grip — feel free to omit this pull-up practice time or reduce the amount of time you spend on it. 

Secondary Focus: shoulder endurance

I spent 20 minutes of dedicated time working on getting quality pull-up reps. Feel free to spend as little or as much time as you’d like on these two grips (modify with bands, machine assisted, or inverted rows)

Modifications: band assisted pronated pull-ups, pull-up machine with pronated grip, pronated inverted bodyweight row

Pull-ups (Pronated Grip)

Modifications: band assisted neutral grip pull-ups, pull-up machine with neutral grip, pronated grip (can’t do neutral grip) inverted bodyweight row

Pull-ups (Neutral Grip)

AMRAP Pull-ups (20 Minutes)

Reps: 10-8-6-6-6-6R (increasing weight as reps decrease if appropriate)
Modification: standing overhead press

Seated Overhead Press

Floor Rope Cable Face Pulls

Reps: 20-20-15-15-12-12R (I kept the same weight throughout) 
Modification: banded and/or standing lateral raises; can also keep the same number of reps throughout all sets

Seated Lateral Raises

Reps: 10R
Modifications: standing instead of kneeling

Kneeling Dumbbell Front Raises

Reps: 6R
Modifications: keep watching the video to see the following alternatives (order of most to least challenging)👇🏼

— neutral grip hanging knee raises
— supported hanging knee raises 
— supine (lying down) double leg bent knee extensions 
— supine single leg bent knee extensions
— single leg deadbugs

Day 5: Shoulders, Back, Core

More workouts from Christina Stephenson