Name: Playbook - Frankie Dades - W1/D4 Shoulders/Core
Uploaded: 2023-04-09T20:48:12.082Z
Duration: 45 min
Description: W1/D4 Shoulders/Core

Mitchell

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press (65% of 1RM)

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Keep elbow slightly bent 
- Raise until you reach shoulder height

Dumbbell side laterals

- With the outside arm, cable across your body, arm fully extended 
- 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  
- Work both sides

Cable side laterals

- With your chest flat on an incline bench and a dumbbell in each hand
- 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"

Reverse incline dumbbell rear delt fly

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Place hips on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad
- 8 Rounds of 20 seconds on 10 seconds off

GHD situp(Tabata)

W1/D4 Shoulders/Core

Wow rough shows how out of shape I am love it

W1/D1 Easy Run + Chest/Tris/Core

Rough but got through it! Great workout 👌🏼

Cristian

W1/D2 LEGS

W1/D3 Easy Run + Back/Bis

W1/D5 LONG RUN

W2/D1 Easy Run + Chest/Tris

Jordan

W2/D2 LEGS/CORE

W2/D3 Speed work/Back/Bis

W2/D4 Easy Run + SHOULDERS/CORE

W2/D5 LONG RUN

Great workout. Love how these workouts progress in intensity every week.

W1/D4 Shoulders/Core

Community

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