Name: Playbook - Hannah Stebnicki - Week 1 - Day 5: Shoulders, Triceps & Core
Uploaded: 2024-02-03T02:48:13.628Z
Duration: 46 min
Description: Week 1 - Day 5: Shoulders, Triceps & Core

- Hang from a bar with arms completely extended
- Raise your legs higher than your hips
- Keep your core activated
- Hold for time

Hanging L-sit hold

- With back supported hold kettlebell at your shoulder
- Press the kettlebell up to full arm extension
- Lower them to the starting position
- Repeat on other side

Dumbbell seated shoulder press

- Hands shoulder width apart and raise to upper chest level

Upright row

- With your upper arms at a right angle to the back pad
- Push handles down 
- keep your elbows in towards your body

Machine tricep extension

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up and over your head to other shoulder and repeat in a rainbow shape back
- switch witch hand is at top of bar mid set
- Lower with control back to starting position

Kneeling landmine rainbow press

- Holding the end of the landmine bar with one hand over and one under
- Step back and lower down until both knees are at 90 degrees with one knee turned inwards
- Stand back up by pushing through your heel, bringing your back leg in and lifting the knee forward 
- Repeat the sequence for time or reps
- Complete desired reps then repeat on the opposite side

Landmine goblet reverse lunge

- Hold medicine ball with both hands, at one side in a lunge position level
- straight up and over in a rainbow movement slam the ball on the opposite side 
- repeat on other side

Week 1 - Day 5: Shoulders, Triceps & Core

More workouts from Hannah Stebnicki