Name: Playbook - Heather Watkins - Shoulders & Back (Home)
Uploaded: 2024-04-23T23:11:46.965Z
Duration: 40 min
Description: Shoulders & Back (Home)

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

Kayler

Ashley

Shoulders on 🔥🔥🔥! Loved the new moves!

Lindsey

Carissa

MELISSA HARRIS

That was a good challenging workout. 💪🏼

Hannah

Burpees got my heart raaaacing but the renegade row push-ups are where I felt it most😑

Mandy

Deadlift burpee’s at the end are killer 😳

Katie Stagner

That 3 way shoulder raise was killer! Great workout!!

Hailey

8 way 🤣🤣 that workout has me sweating so much that my brain doesn’t work…3 way shoulder raises = killer!

Mallory

My shoulders are on fire 🔥🥵 the 8 way shoulder raises are killer!

Amber

Sculpted Shoulder & Back Workout 🔥 with a fun finisher! Complete the ender with as few breaks as possible and a challenging amount of weight. I utilized 15lb dumbbells for reference!

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping Jacks

- Start standing with your feet together.

- Forward fold with straight legs, and place your hands on the floor.

- Walk your hands out until you are in a plank position with shoulders over your wrists.

- Walk your hands back in toward your feet, keeping your legs as straight as possible.

-Roll back up to a standing position, with control.

Inchworm

Warmup:

- Stand in a stable position
- Bring the dumbbells up in a circular motion above your head and back down
-Slow and controlled motion
- You’ll likely use lighter - moderate weight for this exercise

Around the World shoulders

- 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

- Lying flat on a bench with one dumbbell in both hands 
- Lower dumbbell over head as far as you can with a slight bend in the elbows
- Pull dumbbell back up to starting

Dumbbell pullover

Circuit:

Start in a standing position with your feet hip width wide. Hold a dumbbell in each hand at your side.

Raise the dumbbells out to the side until they are shoulder height. Pull your arms together towards the center of your body.

Raise the dumbbells over your head while maintaining an engaged core. Lower the dumbbells back down, out and back down to your side.

3 way shoulder raise

While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.

Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.

Reverse the motion, turning it all the way to the opposite side.

Repeat for the recommended amount of repetitions.

Car drivers

Superset:

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Renegade row w/ push up

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Complete as many as possible before resting!

Hold the dumbbells throughout the movement, complete a deadlift with a 1/2 burpee attached!

Deadlift Burpee

Finisher:

Shoulders & Back (Home)

Wowza! Arms shaking especially after the dips!

Michelle Reynolds

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)

Allison

Amelia Pyles

Angela

Shoulders, Triceps & Chest (Home)

Whew!! Definitely gonna be sore tomorrow😅

Toni Fisher

Mandi

Kendra

Shoulders, Back & Core (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 (Home)

Community

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