Name: Playbook - Grace Noel - Sculpted shoulders and core
Uploaded: 2023-06-24T13:46:40.436Z
Duration: 50 min
Description: Sculpted shoulders and core

With an underhand grip, raise up alternating arms

Underhand raise

With an underhand grip, bringing arms up in a half circle. Keep core tight

Underhand circles

With an underhand grip, raise arms then act as if you are pouring two bottles of champagne!

Champagne pours

Starting with weights at shoulders, turn hands out as you push up!

Push press

Bending at the hips, keep core tight as you bring your shoulders out!

Bent over fly

Bent over at hips, keeping back flat and abs ENGAGE. Alternate rows

Bent over row

With two weights in hand jump back then back in to standing and shoulder press up

Weight burpee

Side swipe to bicep curl

You may want to use a lower weight for this exercise! Arms come up in the center, then out to a T. 
Then back to center and back down. Repeat

In and out T shoulder raise

Pulling weight up through the mid section of your body. You should feel this in the inner part of your shoulders!

Upright raise

In a plank transfer weight from side to side

Plank with weight transfer

OMIT if you don’t have cables. 
On your knees, pull the ropes to face

Kneeling rope pull

Keeping abs tight, pull down on the rope keeping back flat,

Please try to use a heavier weight!

Rope crunch

KB overhead swing

KB upright row

Use a lighter weight press up keeping abs tight

KB single arm press

Holding the handle with one hand and the bottom with the other. Cross through your body. You should feel this in your obliques! 
6 on each side then repeat

Oblique swipe

In outs with KB

Holding the KB straight, alternate dropping legs keeping abs right

KB leg drop

On back being kb up to toes, keeping abs tight

KB toe touch

Holding KB up straight bring legs out and in

Sculpted shoulders and core

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