Name: Playbook - Derick Ansah - W2/D4 Core & Shoulders
Uploaded: 2022-11-27T22:11:32.321Z
Duration: 45 min
Description: W2/D4 Core & Shoulders

Core & Shoulders Instructions⬇️
- tighten up core when performing abs
- start from the bottom and finish at the top on shoulders

Warm up 2

Warm up 1

Warm up 3

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

- lift barbell over your head and behind you
- lower barbell as far down as you can 
- spread your legs and keep a strong base

Back barbell press

- sit up and twist side to side 
- lower the plate as far down as you can

Decline Russian Twist

- Hinge over 
- swing both arms behind you

Dumbbell swings

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

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
- Hold one arm at the top
- Alternating back and forth

W2/D4 Core & Shoulders

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