Name: Playbook - Heather Watkins - Shoulders, Back & Core (Home)
Uploaded: 2024-04-23T23:11:47.049Z
Duration: 40 min
Description: Shoulders, Back & Core (Home)

Whew!! Definitely gonna be sore tomorrow😅

Toni Fisher

Mandi

Kendra

Mindy Denton

Loved this one! Especially the core AMRAP at the end!

Allison

Sara Beth Deane

Awesome way to start a Monday! 😃 💪🏼

Shelby

Shoulder burner! 🔥👊🏼💪🏼 great way to start the week!

Lindsey

Loving the new stuff! Great Monday workout!

Sarah

Feeling stronger after those last 5 rounds 👊🏼

Hannah

Great way to start a Monday!! 💪🏼💪🏼

Mallory

Carissa

Drippin' 
Great burner workout 
6 rounds through bird dog crunch FEELIN SO STRONG

Mandy

Angela

Michelle Reynolds

Amelia Pyles

Great workout to start my week off right!!

Hailey

Amber

Shoulder + Back Supersets with a 15 minute AMRAP that incorporates more core work into the mix. 

Focus on each individual movement in the AMRAP without rushing through, engaging core throughout is key. Do as many rounds as you can with the goal of an easy transition from one move into the next. Take brief rest periods as needed. 

If you are postpartum with diastasis recti, there is an alternative circuit for you :)

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Raise the dumbbells until you reach shoulder height, one arm in a front raise and the other arm in a lateral raise at the same time 
- Lower with a slow and controlled movement

L Raise

Superset:

Keep your back neutral and utilize your upper body to move the dumbbell forward

DB Landmine Press

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

Dumbbell upright row

Supinated Row

- Slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Bent over fly

As many rounds as you can within 15 minutes. Focus on correct form > Speed!

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

Extend your right hand out in front of you at shoulder level while extending your left leg behind you are hip level.

Bend your left knee and bring it under you while bending your right elbow and drawing it in to touch your left knee under your stomach.

Extend your right hand in front of you and your left leg behind you.

Return to your starting position.

Bird dog crunch

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

DB plank pull throughs

Squat Jump Swings

15 Minute AMRAP Finisher:

Shoulders, Back & Core (Home)

Wowza! Arms shaking especially after the dips!

I can’t really do push-ups yet. Not a good form one.

Redid this lift to kickstart another week!

Olivia Lester

Shoulders, Chest & Triceps (Home)

Feeling like jello, so I’m know I’m doing something right! 💪🏼😅

Kayler

Ashley

Shoulders on 🔥🔥🔥! Loved the new moves!

Shoulders & Back (Home)

Shoulders, Triceps & Chest (Home)

Push ups have and always will be my weakness but I’m determined to get better at them 💪🏼

Let’s just say I picked the wrong workout for it to be hair washing night 😂👌🏻💪🏼

Melissa Watson

Total Arms & Abs (Home)

Dead! But I’m back! 🤷🏼‍♀️👌🏻

Shoulders Triceps & Core (Home)

Sara

Shoulders Chest & Triceps (Home)

Dana

Shoulders, Triceps & Chest (Gym)

Kandice

Cindy

Loved the sprint finisher 👏🏽👏🏽

Shoulders, Chest & Triceps (Gym)

I loved this one! I have started to really like manmakers!

Lana Scherer

Did my hanging leg raises without the back this time

Total Upper Body (Gym)

😅😅 arms are shaking after that one!!

Back & Biceps (Home)

I surprised myself by being able to do the tricep dips! Loved the HIIT at the end!!

Shoulders, Back & Core (Home)

Community

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