Name: Playbook - Cole Shaffner - Shoulders + Core
Uploaded: 2022-01-22T19:21:07.398Z
Duration: 60 min
Description: Shoulders + Core

This should’be been called Burning the shoulders and core 🤣 cause after the first workout, my shoulders felt it. The final workout; kinda doubted myself but I actually enjoyed it and did it 7 times total. Another great workout man 🔥💪🏼 waiting for the leg day to crush these legs 😮‍💨

Robin Persaud

Warm up with light lateral raises.
For example before the crazy drop sets I grabbed a pair of 10lb dumbbells and did 3 sets of 10-15 reps getting the shoulders ready for the torture.

Grab three pairs of dumbbells. 
I had 30, 20, and 10lbs 
Start with 10 reps 
Then 12
Then 15 
No rest till the end of all 3 sets. 
37 total reps 🔥

Lateral raises (triple drop)

Lying on the ground with the cable set up above your head
Pull the bar to your forehead and hold for 2-3 seconds 
Focus on your rear delts the whole time

Face pulls

Feet wide, butt against the rack, and slight bend  in the knees 
Crunch out in front of you

Standing cable crunch

Engage your core
Bring one knee towards your chest and the med ball inside of the leg
Quick motion repeating the other side back and forth

Med ball “in n outs”

Hang from a bar
Bring one knee up at a time 
Try not to swing 
Keep your legs out in front of you the whole time

Hanging knee tuck (alternating)

Stabilize your feet 
Bring the ball or weight behind your head as you extend and use momentum to crunch and bring it to the sky

Crunch/med ball raise

Cold plunge to cool off from the workout 😁

Cool down (optional 🤣)

Shoulders + Core

ramiro 

Chiseling the chest!

And that’s a wrap on a solid leg day 🔥

Legsss

Core

Back/Biceps

These recent workouts been hitting different 🤣 they go real hard !!! Proper solid workout 🔥🏋️‍♂️

High volume 
Push Day

First leg destruction of the year completed !!! ABSOLUTELY DESTROYED THESE QUADS 🔥🔥

Legs

Short but sweet workout… added a few more to it but good way to end  Tuesday 🔥

Added a few more workouts to increase the burn !!! Biceps are burning 🔥🔥🔥🔥

Quick Biceps & Core

Great to be back , took it slow today but glad to be back in the groove !!

Back day!

Another insane chest/Tri/shoulder workout in ! Great way to end the week 🔥🔥

Man’s pulled through with a chest ripping workout 🏋️‍♂️🔥 burn was felt through and through 🤪

Chest/Shoulders/Triceps

Another leg day down !! Time to get the Stairmaster set in !!

Absolutely destroyed my legs once again … added leg extensions !🏋️‍♂️🔥

Shoulders + Core

Community

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