Name: Playbook - Heather Watkins - Thursday: (Home) Back + Shoulders + Core!
Uploaded: 2022-10-03T11:23:19.598Z
Duration: 35 min
Description: Thursday: (Home) Back + Shoulders + Core!

Jessica

Hannah

Another quick & efficient burn! Saving core for this evening due to time!

Michelle Reynolds

Katie Stagner

Allison

- 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 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

Activation warmup:

You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it. Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. Lower the dumbbell slowly until your arm is fully extended again. Do all your reps on one arm before switching to the other side.

Single Arm Bent Over 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

Superset:

- 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

Upright row

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB shoulder press

Bent arm lateral raises

- Lay with your legs straight out in front of you, holding a dumbbell overhead
- Raise your legs pointing your toes towards the ceiling
- Slowly lower yourself back and try not to use momentum

Leg raise w/ a DB hold

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side
* 30 total reps

Russian twists

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Lemon squeezers

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Core Circuit

Thursday: (Home) Back + Shoulders + Core!

Weekly Workout Details

Monday (Home) Hamstrings & Glutes

So good ! I totally felt those extra reps after a weekend trip 😳

Beth Johnson

Monday (Gym) Hamstrings & Glutes

Boulder shoulders 👊🏽👊🏽 Happy Monday crew!!

Olivia Lester

Tuesday (Home) Shoulders Chest Triceps

🥵, but I ran/jogged for 20 min without any knee pain!!

Thursday: (Home) Back + Shoulders + Core!

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