Name: Playbook - Derick Ansah - W2/D1 MIGHTY SHOULDERS ☄️
Uploaded: 2022-11-27T22:11:32.264Z
Duration: 45 min
Description: W2/D1 MIGHTY SHOULDERS ☄️

Giovani

Warm up:

10 minutes jog or sprint on the treadmill. 

*if you don’t have a treadmill you can sprint/jog in place or jumping jacks for 1 minute/ 3 rounds

Keep the bar in front of you and shrug your shoulders as high as you can and slowly let it back down.

Barbell Shrugs 🔥

Keep all muscles engaged and let the shoulders do all the work.

Alternating Lifts 🔥

Pull the ropes through as straight as you can.

Rope Pull Through 🔥

With your arms in front of you pull the ropes up and create the letter W. Hold it in the back to really engage the muscles.

W Pulls 🔥

Allow the weights to come all the way down and raise it to its peek at the top.

Seated Lateral Raises 🔥

Straight Lifts 🔥

Using this machine aloe your body to twist and control it coming back. If you do not have this machine in your jump you can do “floor weighted Russian twist”

Machine Oblique Twist 🌟

W2/D1 MIGHTY SHOULDERS ☄️

I probably won’t be able to walk tomorrow

Stefanie

Amish

Quede bien tronado con la primera serie 🦵🏾

Guillermo Moran

W1/D1 LEG DAY 🤯

I’m feeling it just have to stay consistent, I enjoyed it

Preacha🇨🇲

NanaB

W1/D2 BACK ATTACK 😤

Ricardo

W1/D3 ROBOT ARMS 🦾

Your demonstration videos and program have helped me be so much more confident in the gym

W2/D1 MIGHTY SHOULDERS ☄️

Community

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