Name: Playbook - Holly Fielding - SHOULDERS & ABS W1D3
Uploaded: 2024-01-18T19:44:22.865Z
Duration: 45 min
Description: SHOULDERS & ABS W1D3

⭐️ 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!!!

Walking on Treadmill

⭐️ 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

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

⭐️ FORM:

▫️Kneeling on floor gripping roller, keeping your back and arms straight, roll out wheel in front of you, and engaging your core roll the wheeler back towards your knees

Ab rollout

SET #1

⭐️ FORM:

▫️Hold Cable strap with two hands, stand in wide stance, rotate upper body and slightly pivot foot closest to cable, and focus your mind to working your obliques 

⭐️ OPTION:

▫️Perform ab bicycles

Cable axes

⭐️ FORM: 

▫️With the outside arm, cable across your body, arm fully extended, and maintaining a slight bend in your working elbow, raise your arm up to shoulder height 

▫️Pause, and then slowly lower the weight back to the starting position, and perform Reps on both sides

⭐️ OPTION:

▫️Can also be performed with a Dumbbell instead of cable

Cable side laterals

⭐️ FORM:

▫️Hold bar in neutral grip, bring barbel over head, Abs engaged, and return to starting position

⭐️OPTION:

▫️Perform same movement with Dumbbells

Barbell overhead press

SET #2

⭐️ FORM: 

▫️Start with kettlebell on the ground in front of you, with chest lifted and core engaged bend at the waist, lift KB off the ground allowing it to swing between your legs, abs rive your hips forward propelling KB forward and up

Kettlebell swing

⭐️ 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:

▫️Go light with these, drive weight overhead during the wide jump, and bring weights down to shoulders during close stance jump 

⭐️ OPTION:

▫️Perform regular Jumping Jacks

SHOULDERS & ABS W1D3

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