Name: Playbook - Holly Fielding - VACAY SHOULDERS & ABS
Uploaded: 2024-01-18T19:44:22.973Z
Duration: 45 min
Description: VACAY 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:

▫️Jump on your toes to engage your Calves

⭐️ OPTION:

▫️If you don’t have a jump rope you can still jump, imagine a jump rope in your hand and perform the same movement

Jump rope

Arm across chest stretch

Arm Swings

- Starting on your knees with a flat back reach your hands out in front of you

Mobility- childs pose

- Starting on your knees with a flat back reach your hands out in front of you
- thread one arm under the other and hold for time and then switch to the other aside

Mobility- childs pose shoulder stretch

WARM UP

⭐️ 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: 

▫️Being Dumbbells to chest, press Dumbbells overhead alternating between sides, and focus on keeping abs engaged

Preacher overhead press

⭐️ FORM:

▫️Place hand without Dumbbell flat on the ground, bring opposite arm (with Dumbbell) to opposite leg, complete all reps for both legs

⭐️ OPTION:

▫️Perform movement without the Dumbbell

One arm toe touches w/Dumbbell

SET #1

⭐️ FORM:

▫️Start I’m Plank position, Abs tight, do you best to keep hips from leaning, and alternate tapping opposite shoulder with opposite hand

⭐️ OPTION:

▫️Remain in a plank for 30-60 Secs without the Shoulder taps

Alternating shoulder taps

⭐️ 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

⭐️ FORM:

▫️Start in Plank position, push back into downward dog, reach opposite arm to opposite leg, and alternate between sides

X plank

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:

▫️Keep your upper body tight, start with your arms at 90 degrees, Abs engaged and press Dumbbells overhead alternating between sides

Alternating overhead press

⭐️ FORM:

▫️Start in Plank position, bring elbows close to sides, Abs tight, perform push-up, and then push body back bringing Glutes to heals

⭐️ OPTION:

▫️Perform push-up on knees and then go into plank and pushback

VACAY SHOULDERS & ABS

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