Name: Playbook - George David III - Shoulders/Core
Uploaded: 2023-08-08T16:22:50.956Z
Duration: 60 min
Description: Shoulders/Core

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse pec deck flies

- Grab onto bar
- Lean outwards keeping body in straight line 
- Raise arm to the side 
- Focus on squeezing the shoulder

Cable lat raise

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Lean slightly with chest on bench 
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Chest supported dumbbell lateral raises

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Superset

- 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

- 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

GHD situp

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Circuit

Shoulders/Core

Killer leg day

First time using App Great experience so far. Easy to use not a newb at the gym but if i was the video are a great help. Love the timer and had a great first workout. Lets see how the rest go.

Shoulders/Core

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