Name: Playbook - James Lawrence Iron Cowboy - W3/D2 Shoulders
Uploaded: 2021-12-24T15:37:34.811Z
Duration: 20 min
Description: W3/D2 Shoulders

James

A good sweat I haven’t had in a while!!!! LOVED IT!

Day 2: Shoulders
 
Warm up:  
Jog 
Squat 
Reverse lunge 
Inhale/Walk out to plank  
 
Workout:

Tabata: 20 sec movement/10 sec REST  
- 180 squats 
- Burpees 
- Triple Bear 
- Heel tabs  
REPEAT x4 
 
LIFT: 30 sec of movement/15 sec REST  
- Lateral to front Raise 
- V-Raise 
- Overhead press 
- Upright Rows 
- Dumbbell snatch- RIGHT 
- Dumbbell snatch- LEFT 
 
Burnout: 1 minute  
- Plank shoulder taps 
- Low plank- HOLD 
 
Cooldown and Stretch

Warm Up: 30 seconds each move
- Jog
- Squat
- Reverse Lunge
- Inhale/Walk out to plank

- Run in place Moving your arms as if you are skipping a rope

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squat

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
- Repeat with the other leg

Reverse lunges

- Inhale circling you send outward and upward to overhead
- Hinge forward at the hips, keeping your legs straight
- Walk your hands out to a high plank position
- Reverse the movement back to starting and repeat

Inhale/Walk out to plank

Warm up

Tabata: 20 sec movement/10 sec REST  
- 180 squats 
- Burpees 
- Triple Bear 
- Heel taps 
REPEAT x4

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 Squats

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a high plank
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Maintaining a bear crawl position
- Hop your feet left, center and right
- Reverse the movement and repeat
- Working back and forth

Triple Bear

- Run in place, rotating and lifting  your foot internally 
- Tap your heel with the opposite hand

Heel Taps

TABATA

LIFT: 30 sec of movement/15 sec REST  
- Lateral to front Raise 
- V-Raise 
- Overhead press 
- Upright Rows 
- Dumbbell snatch- RIGHT 
- Dumbbell snatch- LEFT

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Bring your arms forward to the front of your body
- Lower with a slow and controlled movement
- Reverse the entire movement back to starting position

Lateral raise to front raise

- Raise the dumbbells from the front of your body up overhead making a V with your arms
- Lower the dumbbells with control

V-Raise

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Overhead Press

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

Upright Row

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch (right)

Dumbbell Snatch (left)

LIFT

Burnout: 1 minute  
- Plank shoulder taps 
- Low plank- HOLD

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Plank shoulder taps

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Low plank hold

Burnout

W3/D2 Shoulders

Maxi

Perfect workout to get back into the grind 💪🏽🔥

This was the best workout ever!! It pushed me the perfect amount, where it was hard, but I was still loving it!

W1/D1 Legs with Tabata

Merhawi

Takashi

INSANE! Tiring but doable. The perfect push 🔥🔥

W1/D2 Full Body

W1/D3 Chest & Triceps

Loved this! Needed a light weight, but I felt the burn 🔥

W1/D4 Shoulders & HIIT

Love these types of workouts!! 🔥🔥🔥

W1/D5 Back & Biceps

I haven’t sweat this much in a long time !!!

This is the hardest workout… ever. 😍🔥

W1/D6 Cardio & Core

W2/D1 Legs

W2/D2 Tabata & Upper Body

W2/D3 Shoulders & HIIT

W2/D4 Back & Biceps

Miranda

W2/D5 Glutes & Hamstrings

W2/D6 Cardio

My legs are tired, and perfect. Loved it.

W3/D1 Legs

W3/D3 Chest & Triceps

This was one of my favorite ones yet!! 🫡

W3/D2 Shoulders

Community

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