Name: Playbook - Grace White - W1/D2 | Home | Shoulders
Uploaded: 2023-12-12T03:22:52.171Z
Duration: 45 min
Description: W1/D2 | Home | Shoulders

Jennifer

ASHLEY

Complete! My shoulders are on fireeeee 🔥🔥🔥

Ali Cockerham

Wow I thought the shorter circuits wouldn’t be so bad but my arms are on fire. Love it!!

Anna

Completed🙌🏻 arms feeling like jello.

Valerie

Taciana

Shoulders are 🔥 went a little heavier than normal

Nicole DeConti

First shoulder workout that I enjoyed. I was excited and motivated to complete it all the way through. It was challenging in the best way.

Valentina

Brittany

Loved this one! My shoulders are burning!

Larisa

Julia

This week’s split:
Monday: Legs
Tuesday: Shoulders
Wednesday: Legs
Thursday: Back & Biceps
Friday: Chest & Triceps
Saturday: Legs
Sunday: Rest Day

Dumbbell Shoulder Press // Dumbbell Front Raise // Dumbbell Upright Row 
10 reps, 4 sets // 10 reps, 4 sets // 10 reps each, 4 sets
*5 squat presses after completing each set*

- Start with your arms at 90 degrees, dumbbells just outside the shoulders
- Press the dumbbells outward and upward forming a Y
- Lower with control back to starting position

Dumbbell Standing Wide Shoulder Press

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

Dumbbell Front Raises

- 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

- Holding a dumbbell in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Squat Presses

Circuit

Dumbbell Arnold Press // Seated Dumbbell Lateral Raise 
10 reps, 4 sets // 10 reps, 4 sets
*5 squat presses after completing each set*

- 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

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Seated Lateral Raises

Shoulder Push-Ups // Dumbbell Around the Worlds
8 reps, 4 sets // 8 reps, 4 sets
*5 squat presses after completing each set*

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Shoulder Push-Ups

- 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 {Behind the Back}

W1/D2 | Home | Shoulders

I’m starting late and very excited its going to keep me accountable right up to the holidays 🎄🎁

Anne

I would like to join your fall challenge. Is it too late?

Erica Done

Sophie

Fall Strength Challenge Intro - Starts 10/30!

Angela

Rilee Ball

W1/D1 | Gym | Legs

That was really intense and I used lighter weights to work on form. I did not like the kickbacks and donkey kicks in the end, but I know I needed rhem!

Whitney Dixon

Fear for a morning workout Sweat galore 😃🔥🔥

Renee

Kaylee

W1/D1 | Home | Legs

W1/D2 | Gym | Shoulders

😮‍💨😮‍💨 proud for getting it in at the end of long day. Loved the cable squats

Carrie

Loren

W1/D3 | Gym | Legs

Daryl

Proud of myself, that wasn’t an easy workout lol especially with sore jello legs from Mondays workout, but I did the whole thing! Great class Grace!

W1/D3 | Home | Legs

Anto

W1/D4 | Gym | Back & Biceps

Loved this ! Resistance band was harder than I thought!

Love these options for home. Always wish I had gym access for this muscle group.

W1/D4 | Home | Back & Biceps

W1/D5 | Gym | Chest & Triceps

Jessica

W1/D5 | Home | Chest & Triceps

W1/D6 | Gym | Legs

Liza

W1/D6 | Home | Legs

W2/D1 | Gym | Legs

It was great did a home workout and I was sweating my butt off.

Marisol

Celeste

W2/D1 | Home | Legs

W2/D2 | Gym | Shoulders, Chest & Back

Tried to keep it as heavy as possible and maintain form! 🔥

W2/D2 | Home | Shoulders, Chest & Back

Eden Young

W2/D3 | Gym | Legs

I loved this one. Did good mornings to replace the lying hamstring curl. Can’t quite get the form I need.

W2/D3 | Home | Legs

W2/D4 | Gym | Full Body

W2/D4 | Home | Full Body

W2/D5 | Gym | Shoulders, Chest & Back

W2/D5 | Home | Shoulders, Chest & Back

W2/D6 | Gym | Legs

W2/D6 | Home | Legs

W3/D1 | Gym | Legs

Loved this one. My kids joined in and were able to participate.

W3/D1 | Home | Legs

W3/D2 | Gym | HIIT Day

W3/D2 | Home | HIIT Day

W3/D3 | Gym | Legs

W3/D3 | Home | Legs

W3/D4 | Gym | Back & Chest

💗 never underestimate the mind to muscle connection

W3/D4 | Home | Back & Chest

W3/D5 | Gym | Shoulders, Biceps & Triceps

Thanks you for an amazing strength challenge!

W3/D5 | Home | Shoulders, Biceps & Triceps

W3/D6 | Gym | Legs

W3/D6 | Home | Legs

W4/D1 | Gym | Legs

W4/D1 | Home | Legs

W4/D2 | Gym | Back & Biceps

W4/D2 | Home | Back & Biceps

😮‍💨😮‍💨 those deficit lunges

Feels like a mistake. Not a great workout

W1/D2 | Home | Shoulders

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