Name: Playbook - Emily Moon - W1 D5
Uploaded: 2023-08-24T22:39:40.658Z
Duration: 60 min
Description: W1 D5

Great finish to the week - this split is fire! Love a good shoulder pump 🔥💪

Emily Griffin

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Shoulder Press

- With the outside arm, cable across the front your body
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable Lateral Raises

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Landmine Shoulder Press

- Pull the cable towards your face with elbows flared outward
Point thumbs upwards and pull back to give yourself “horns”

Rope Face Pull

- Hanging from the bar, keeping your legs extended 
- Tuck your knees while keeping your core tight 
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W1 D5

Annie

W1 D1

Michelle

I’m pretty sure a few months back I said I wasn’t a fan of leg days… I can’t believe I look forward to them now. Also, I love that the app lets me track the weight with this update!

W1 D5

Community

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