Name: Playbook - Heather Watkins - Week 6 Day 1: Shoulders + Triceps + Chest + Core
Uploaded: 2024-03-31T22:12:25.069Z
Duration: 45 min
Description: Week 6 Day 1: Shoulders + Triceps + Chest + Core

- Stand in a stable position
- Bring the dumbbells up in a circular motion above your head and back down
-Slow and controlled motion

Around the World

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

DB front raises

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other
- Then tap each shoulder with your opposite hand

Commandos with shoulder taps

Triset #1:

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raises

- 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

- Start in a crab walk position
- Reach across with one hand touching the toes on the opposite foot
- Keep core engaged

Plank toe touches

Triset 2:

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

DB standing shoulder press

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Dumbbell skull crushers

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB lying chest press

Triset #3:

- Start in a push up position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
- After the specified amount of reps per leg then complete a push up

1 Push up to 5 mountain climbers

Sprints

Finisher:

Week 6 Day 1: Shoulders + Triceps + Chest + Core

I took a break from the app for a little while but downloaded it again this morning. Nothing kicks my butt quite like these workouts!! Love them! (Brownie points because I can do them at home and not have to leave my kiddos!)

JORDAN

Heather Sue

Man what a workout! I was determined to finish it the second try of this. Videos helped with form tremendously.

Ashley Flahardy

Week 1 Day 1: Shoulders + Triceps + Chest + Core

Legs are dead!!! But so worth it 🙌🏻

That was incredible! Also, just discovered the playlist and I’m here for it!!

Week 1 Day 2: Lower Body

LISS and a good book is one of my favorite combos!

Week 1 Day 3: LISS

LaGena

Heather

Casey

Week 1 Day 4: Back + Biceps + LISS

Loved it!! Finally getting brave enough to do my step ups on my bench! 🙌🏼

Julie

Audrey

Week 1 Day 5: Lower Body

Intense but felt great! A couple of modifications were made, but I finished!

Week 6 Day 1: Shoulders + Triceps + Chest + Core

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