Name: Playbook - Dana Linn Bailey - W10/D4 DELTS
Uploaded: 2024-01-07T22:36:10.667Z
Duration: 45 min
Description: W10/D4 DELTS

Kimberly

Salla Sauramo

Iven

Tamara

Lauren

Cynthia

Dani

Joycelyn BENJAMIN

Dang, that was tough! Love it, but who's going to wash my hair because I don't think I will be raising my arms tomorrow!

Carmen

Michelle Boldridge

Michelle

Love it!! These home workouts are kick ass for days I'm not making it to the gym!! 💪🏽😌

Summer

Day 4: DELTS

1. DB Clean & Press 4 x 12
NOTE: think of it in two movements, upright row to a shoulder press. Then I just reverse the movement on the way back down

2. Half Kneeling DB press to Windmill press 4 x 12 (each side)
NOTE: You will add a shoulder press on each rep. So press the dumbbell up, then reach down, keeping eyes on dumbbell, reach down touch palm to the ground, then back up. As you come back you will slowly lower dumbbell back to shoulder.

3. Front Raise to Lateral Raise Combo 4 x 10
NOTE: 1 rep = front to lateral then lateral to front.

4. SS:
- Seated Bentover DB Reverse Fly 4 x 12
- Seated Bentover Rear Delt Skiers  4 x 12

5. Lateral Raise to Upright Combo 4 x 10
NOTE: 1 rep = lateral raise and upright

- Begin with the kettlebell hanging in front of your body
- Clean up to your shoulder
- Lower with control to starting position 
- Complete desired reps 
(Modify with a dumbbell if needed)

KB hang clean (use DB’s add a press)

- From half kneeling position, hold a dumbbell at your shoulder
- Press the dumbbell overhead 
- Lower your opposite arm down to the floor while looking up at the dumbbell 
- Lower the dumbbell back down to starting position 
- Repeating the sequence for time or reps 
- Complete desired reps then repeat on the opposite side

DB press to windmill

You will be combining the two movements. 
1 front raise + 1 lateral raise = 1 rep.

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a bend in your elbows 
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

DB front raise

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

DB Lateral raises

DB front raise & lateral raise combo

NOTE: The shoulder extensions (Skiers) arms will fly backward, sorta like a straight arm kickback...elbow stay locked out. Palms can be forward or facing in, whatever you perfer.

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

DB seated bent over reverse fly

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up and back engaging the back of your shoulders
- Lower controlled back to starting position

DB seated bent over DB skier raise

Superset

You will be combining the two movements. 
1 lateral + 1 upright row = 1 rep

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB upright row

DB lateral & upright combo

W10/D4 DELTS

Shoulders are burning. Just getting back into it.

Nadia

I’m just starting out. I’d say I’m totally burnt out lol. Thank you so much for the instructions

Jared Newman

W1/D1 CHELTS

Ryan

Karri

Love DLB workouts simple to follow the videos are helpful and its always a productive workout.

Julia

W1/D2 BACK

John Herman

Violeta

I did these on Saturday didn’t record till Sunday & I did a shorter different workout 🏋️‍♀️ today Sunday

Patty Reid 

W1/D3 LEGS

Stephen

Starlea

Excellent burn. I didn't know my shoulders could handle that much volume in one sesh. ❤️🔥

Sophie

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Elizabeth

Corinne

Laurie

W1/D6 LEGS

I liked it a lot. I could not sustain the core e exercises nonstop but eventually I will.

Jason Rakes

I think my abs have died and gone to Heaven or hell because it hurts in that area! I love it!

Started like… to east!!! Ended like…. Is it over yet 🥵

Chaz

W1/D7 RECOVERY or HIIT

Erica

Picking the baby off the ground will be rough after this

Sami

W2/D1 CHEST

Love this workout. Had to lower weight last few sets due to shoulder pain but still finished!

Melissa

Tiffany

Farren

W2/D2 BACK

NANCY

Holy Crap that was insane! In fact all the workouts have been so far, you definitely get out what you put in!!!

Jules

I think I’m dead!!!  Ha why are Bodyweight exercises the hardest!

W10/D4 DELTS

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