Name: Playbook - Grace White - Friday | Shoulders
Uploaded: 2023-10-27T18:37:16.910Z
Duration: 45 min
Description: Friday | Shoulders

Complete the Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Chest & Triceps
Friday: Shoulders 
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
- 10 bodyweight squats instead of burpees.
- Steady pace cardio of your choice instead of sprints.

Cable Front Raise // Dumbbell Shoulder Press Neutral Grip // Angled Dumbbell Lateral Raise
15 reps, 4 sets // 10 reps each, 4 sets // 10 reps each, 4 sets
*5 burpees after completing each set {20 burpees total}*

- Straddle the cable and hold the attachment with arms extended
- Raise the attachment forward and up until shoulder height
- Lower with a slow controlled motion

Cable Front Raises

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell Seated Shoulder Press {Neutral Grip}

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Angled Dumbbell Lateral Raise

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpees

Circuit

Seated Arnold Press // Smith Machine Upright Row // Single Cable Rear Delt Fly
10 reps, 4 sets // 12 reps, 4 sets // 10 reps each, 4 sets
*5 burpees after completing each set {20 burpees total}*

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist/arm until your palm is facing the opposite direction
- Reverse the movement with control back to starting position

Dumbbell Seated Arnold Press

- Hold the bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Lower the bar back to starting position

Smith Machine Upright Row

- Hold the cable handle with your outside arm, starting position is in front of the opposite shoulder
- With a slight bend in the elbow, pull the cable outward to the side of your body, engaging your rear delt
- Return to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Standing Single Arm Rear Delt Fly

Car Drivers // Face Pulls // Resistance Band Rear Delt Flyes
8 reps each, 4 sets // 10 reps, 4 sets // 15 reps, 4 sets
*5 burpees after completing each set {20 burpees total}*

- Keep your arms extended in front of you 
- Rotate the dumbbell from one side to the other (like a steering wheel)
- Keep your core engaged

Dumbbell Car Drivers

- Grab the rope attachment with your arms straight out in front of you utilizing a pronated grip (thumbs down)
- Inhale and pull the rope towards your face with the elbows high, focus on contracting your rear delts
- Slowly release the rope back to the starting position

Cable Face Pulls {Pronated}

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Friday | Shoulders

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