Name: Playbook - Isabelle Reckamp - W3/D6 Shoulders/back
Uploaded: 2023-07-01T13:12:40.164Z
Duration: 45 min
Description: W3/D6 Shoulders/back

This workout is going to be focused on shoulders and back, strengthening your upper body and giving your body the hourglass shape!

- Keep a slight bend at the elbow or more extreme if this is uncomfortable 
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Do a lower half jumping jack, going from a narrow stance, to a wide stance, back to a narrow stance.
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows / plank jack

- From standing, walk yourself out to a plank position
- Do a pushup, focusing on keeping your elbows in
- Walk yourself back up to standing

Inchworm Pushup

Superset #1

- Grab the bar with a close overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip overhand lat pulldown

- without changing the weight from the narrow grip pulldowns 
- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated neutral grip cable row

Superset #2

- Pull the cave and push with your legs and release as if you were rowing in a boat
- Increase speed as comfortable

W3/D6 Shoulders/back

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