Name: Playbook - James Lawrence Iron Cowboy - W5/D2 Shoulders
Uploaded: 2021-12-25T21:36:52.393Z
Duration: 30 min
Description: W5/D2 Shoulders

Day 2: Shoulders 

Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout: 

Weighted move followed by HIIT move 
- Lateral Raise 20 reps 
- 30 seconds of squats jumps 
- Front Raise 20 reps 
- 30 seconds squat jumps 
- L- Raise alternating 20 reps 
- 30 seconds squat jumps 
- Overhead press 20 reps 
- 30 seconds squat jumps  
- Reverse fly 20 reps 
- 30 seconds squat jumps  
- Bent arm lateral raise 20 reps 
- 30 second squat jumps  
- Standing Y- raise 20 reps 
- 30 seconds squat jumps 
- Rear Deltoid raise 20 reps 
- 30 seconds squat jumps  
 
 CORE: 1 minute EACH  X3  
- Plank shoulder taps 
- Laying Y- Raise  
- Laying Y- Raise  
 
 Cool down & 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

- Lateral Raise 20 reps 
- 30 seconds of squats jumps 
- Front Raise 20 reps 
- 30 seconds squat jumps 
- L- Raise alternating 20 reps 
- 30 seconds squat jumps 
- Overhead press 20 reps 
- 30 seconds squat jumps  
- Reverse fly 20 reps 
- 30 seconds squat jumps  
- Bent arm lateral raise 20 reps 
- 30 second squat jumps  
- Standing Y- raise 20 reps 
- 30 seconds squat jumps 
- Rear Deltoid raise 20 reps 
- 30 seconds squat jumps

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

Lateral raise

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Jump squats

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Front raise

- Alternately raise one dumbbell forward and up to shoulder height as you raise the opposite arm laterally up to shoulder height
- Switch arms and repeat

L-Raise

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

Overhead Press

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent Over Reverse Fly

- With both arms bent to 90 degrees
- Raise your arms laterally up to shoulder height
- Lower with control

L-Raise (bent arm) lateral raise

- Standing with a dumbbell in each hand
- Raise the dumbbells forward and up forming a Y 
- Lower the dumbbells with control

Standing Y Raise

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Rear Deltoid Raises

Circuit

CORE: 1 minute EACH  X3  
- Plank shoulder taps 
- Laying Y- Raise  
- Crunches

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs in a V
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Laying V-Raise

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Core

W5/D2 Shoulders

Maxi

Perfect workout to get back into the grind 💪🏽🔥

James

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

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

W3/D2 Shoulders

W3/D3 Chest & Triceps

This was one of my favorite ones yet!! 🫡

W5/D2 Shoulders

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