Name: Playbook - Grace White - Tuesday | Shoulders
Uploaded: 2024-02-13T02:02:05.966Z
Duration: 45 min
Description: Tuesday | Shoulders

Tracie

Loren

Alyssa

Sara

Veronica

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


Pregnancy modifications:
- Steady pace cardio of your choice instead of sprints.
- Angled lateral raise instead of side lying lateral raises.
- Bent over rear delt fly instead of chest supported.
- 10 bodyweight squats instead of burpees.

Lying Side Lateral Raises // Dumbbell Upright Row // Kneeling Cable Wide Grip Shoulder Press 
10 reps each, 4 sets // 12 reps, 4 sets //12 reps, 4 sets

*5 weighted burpees after each superset {20 burpees}*

- Lying on your side on a flat bench
- Hold a dumbbell with your top arm, starting position is hanging below the bench
- Raise the dumbbell forward and up until it is online with the shoulder
- Lower the dumbbell with control back to starting position
- Complete desired reps then repeat on the opposite side

Side Lying Lateral Raise

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell Upright Rows

- From a kneeling position
- Hold the D-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 
- Lower the bar back down to the starting position with control

Kneeling Wide Grip Cable Shoulder Press

- Stand shoulder width apart, with a weight placed on the floor in front of you
- 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 
- Pick up the weight and rise to standing
- Press the weight over your head
- Set the weight down and continue onto the next rep

Weighted Burpees

Circuit

Straight Bar Shoulder Press // Car Drivers into Front Raise // Chest Supported Rear Delt Fly
10 reps, 4 sets // 10 reps total, 4 sets // 10 reps, 4 sets

*5 weighted burpees after each superset {20 burpees}*

- 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

Straight Bar Standing Shoulder Press

- Hold a single dumbbell in front of your body
- Keep a slight bend at the elbow
- Raise the dumbbell forward and up to shoulder height 
- Rotate the dumbbell from one side to the other (like a steering wheel) 4x
- Lower the dumbbell with control

Front raise into car drivers

- 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

Chest Supported Dumbbell Rear Delt Flyes

Dumbbell Lateral Raises
15 reps, 4 sets
*5 weighted burpees after each set {20 burpees}*

- Stand holding a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

- Hold the dumbbells with an underhand grip, with a slight bend in the elbows
- Raise/arc the dumbbells outward and upward to overhead
- Reverse the movement back down to starting position

Dumbbell Around The Worlds {Front of Body}

Treadmill Sprints

Treadmill Incline Walk for 10 minutes {every other minute, place hands above head}

Tuesday | Shoulders

Community

More workouts from Grace White