Name: Playbook - Holly Fielding - DAY #5 SHOULDERS & ABS
Uploaded: 2024-01-18T19:44:22.742Z
Duration: 45 min
Description: DAY #5 SHOULDERS & ABS

⭐️ Your only 45 ish min workout for the week is Shoulder & Abs day

▫️ENJOY the burn because you WILL feel the burn

▫️3 sets of 3 exercises, ready set GO!!!

⭐️ FORM:

▫️lay on end of bench, bring hands behind head, extend body up to sitting position, return to lying down, and really focus on slow control movement with Abs engaged

⭐️ OPTION:

▫️Perform regular sit ups on floor laying flat on back

Bench sit ups

⭐️ FORM:

▫️Keep a slight bend at the elbow, raise your arms until you reach shoulder height, and rotate arms in front of body

Dumbbell side raise to front

⭐️ FORM:

▫️Hold sides of plate, press overhead, keep abs engaged, be sure to move head back when pressing overhead, and focus on press through shoulders

⭐️ OPTION:

▫️If you’re worried about hitting your face with the plate haha extend in front instead like I’m doing on the second part

Overhead plate press

SET #1

⭐️ FORM:

▫️This will have your abs BURNING, first lift body to levitating position, use core as your full force (don’t use your lower back), and keep quads engaged to remain stabilized

⭐️ OPTION:

▫️Perform regular decline sit ups without the levitating position

Elevated sit up

⭐️ FORM:

▫️Hold with wide grip, engaged abs to keep body in straight fixed position, and pull with body in plank like shape aka STRAIGHT

⭐️ OPTION:

▫️Perform push-up

Wide smith machine pull up

⭐️ FORM:

▫️Begin in a hand stand position with feet up on the wall, and walk your hands away from the wall while walking your feet down the wall

⭐️ OPTION:

▫️Perform Inchworms

Wall walk

SET #2

⭐️ FORM:

▫️ Start by hanging on the bar, lift your body until feet touch the bar, and go only failure 

⭐️ OPTION:

▫️Perform leg lifts on the floor with hands under Glutes, straight legs, head up, and lower legs to floor then up to a 90 degree angel and repeat lowering to floor

Toes to bar

⭐️ FORM:

▫️Lying face down on the ground, arms and legs extended, raise both your arms and your legs, engaging your glutes as you lift, and slightly pivot body to the side with hands over head

Supermans twists

⭐️ FORM:

▫️Get six platform steps and transfer all of them to overhead and back, the transfer from knees to overhead is six reps and then transferring from overhead to knees is six reps which makes it a total of twelve

⭐️ OPTION:

▫️Hands to toes ab crunches

Dead bug platform transfers

SET #3

DAY #5 SHOULDERS & ABS

DAY #1 LEG DAY

DAY #2 CHEST & TRIS

DAY #5 SHOULDERS & ABS

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