Name: Playbook - Jake Stapleton - W3/D4 - Shoulders + Core
Uploaded: 2023-03-07T13:11:44.456Z
Duration: 45 min
Description: W3/D4 - Shoulders + Core

Today’s workout will be a traditional shoulder strength day + core strength!  Enjoy 🤟🏼

- Raise your legs without swinging back and forth
- Focus on your core

Toes to bar hanging leg raise abs

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Stand in a stable position
- With a kettlebell swing it around your body in a circular motion passing it from hand to hand and front to back 
- Repeat for desired reps

Kettlebell around the world

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Increase weight each set as your reps decrease!

Barbell Strict Press

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

Plate Loaded Shoulder Press

W3/D4 - Shoulders + Core

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W3/D4 - Shoulders + Core

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