Name: Playbook - Jake Schultz - Shoulders & Core/Abs 03/29/2023
Uploaded: 2023-12-11T15:29:51.261Z
Duration: 60 min
Description: Shoulders & Core/Abs 03/29/2023

Blake

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

- With your back supported, hold the handle with your elbow bent to 90 degrees
- Press your arm up to full extension
- Lower with control to the starting position
-Repeat opposite side

Plate loaded machine single arm shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
-Slight knee bend and slight forward lean
- Raise the dumbbells up to shoulder height 
- Control slowly down

Dumbbell front raises

-With Dual handles
-Start with arms fully extended and shoulder blades protracted
- Pull towards your face letting your elbows flare out keeping them at shoulder height
-Focus on rear delts doing all the work and only pull until elbows are even with your back (elbows shouldn’t go behind you)
-Not squeezing shoulder blades like a row
- Pause and return to the initial position

Seated face pull

-At seated row machine lie on your back gripping both handles
-Perform lateral raise to shoulder height
-Return with control

Cable lying lateral raises w/ d-handles

-In a tall plank position
-Take one hand off the ground and tap the opposite shoulder 
-Return to tall plank position
-Repeat on opposite side
-Slow and controlled movements
-Keep core engaged and try not to let core or hips rotate
-Reps are per side

Tall Plank Shoulder Taps

Shoulder & Abs Superset 1

-Grab both handles
-Keep chest up
-keep arms straight and at shoulder height
-Pull cables away from each other engaging rear delts *Not squeezing shoulder blades*
-Return with control

Seated Cable Reverse Fly

- From a high plank and feet in straps
- Using your core
- Bring your knees towards your elbows and return with control

High plank knee ups

Shoulder & Abs Superset 2

Shoulders & Core/Abs 03/29/2023

ARMS 01/01/2024

Push/Pull 12/15/2023

Shoulders 12/13/2023

Legs 12/12/2023

Chest & Biceps 12/11/2023

Shoulders & Core/Abs 12/07/2023

Back & Triceps 11/29/2023

Push/Pull Upper Body 11/26/2023

Legs 11/27/2023

Quad focused legs 07/25/2023

Chest & Shoulders 07/24/2023

Legs 07/23/2023

Back & Triceps 07/21/2023

Chest, Shoulders & Biceps 07/20/2023

Legs 07/19/2023

Push/Pull 07/18/2023

Back & Triceps 07/17/2023

Legs 07/16/2023

I love the shoulder and abs combo! 🙌🏼

Shoulders & Abs 07/15/2023

Back & Biceps 07/14/2023

Chest & Triceps 07/13/2023

Glutes & Hamstrings 07/12/2023

Back & Chest 07/11/2023

Shoulders 07/10/2023

Legs 07/09/2023

Back & Triceps 07/07/2023

Chest & Biceps 07/06/2023

Legs (Quad focused) 07/05/2023

Push/Pull 07/04/2023

Glutes/Hamstrings & Shoulders 07/03/2023

Masoud

Back & Triceps 07/02/2023

Chest & Biceps 06/30/2023

Upper Push/Pull 06/29/2023

Shoulders & Core/Abs 06/28/2023

Tremendous workout today! Jake’s supersets will test your endurance!!💪🏽

Steve 

Chest & Biceps 06/27/2023

Deana

Back & Triceps 06/24/2023

Lower Body Quad Focused 06/23/2023

Chest & Back 06/22/2023

Legs 06/21/2023

Steven

Chest & Biceps 06/19/2023

Back & Triceps 06/15/2023

Legs & Shoulders 06/14/2023

Push/Pull Upper Body 06/13/2023

Full Body: Stability Focus 06/12/2023

Legs & Shoulders 06/09/2023

Back & core/abs 06/08/2023

Chest & Arms 06/07/2023

Quads & Shoulders 06/06/2023

Push/Pull Upper Body 06/05/2023

Abs & Core 06/04/2023

Shoulders & Core/Abs 03/29/2023

Community

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