Name: Playbook - Janet Calderon - W3/D4: Shoulders
Uploaded: 2024-01-02T12:08:53.385Z
Duration: 60 min
Description: W3/D4: Shoulders

Lara

Bibi

You can use a barbell or Ez bar 

Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.

Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.

Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.

Press the barbell above your head. Lower the bar.

Clean and press

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- Hold the bazar with your palms facing down 
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable front raise

Superset 1 shoulders 2.0

Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack.
Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench.
Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
Once the dumbbells are in place, rotate your palms so they are facing forward.
Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
Repeat for the desired number of repetitions.

Dumbbell Shoulder Press

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Go heavier with each set

Dumbbel close grip hex press

- 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

Dumbbell bent over reverse flies

Superset 2 shoulders 2.0

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

Dumbbell side raise

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Superset 3 shoulders 2.0

W3/D4: Shoulders

Starting this program today. #1 was a challenge but after this workout tonight, now I remember what’s coming my way 🫠

Maria

Tiffany W

W1/D1: Legs

Julijana

Whittney

W1/D2: Back Day

Did the gym version at home and it was killer!

Legs and booty are fried 🍑🍑🔥🔥

Jessica

W1/D3: Glutes & Hamstrings

Definitely feel the burn!! Great shoulder work out!

Tania

Monica

W1/D4: Shoulders

Kalisa

W1/D5: Glutes

Went heavier today and my legs feel like rubber

Danni R

I pushed pushed myself today and went heavy. And girl i can’t even get in the truck

W2/D1: Legs

We don’t skip the parts we don’t like 😭

W2/D2: Back & Biceps

Worked up a sweat 😅 feeling great 😌

W2/D3: Glutes & Hamstrings

W2/D4: Shoulders

W2/D5: Glutes

I wanted to puke so badly, surprised I didnt🥴🥵. My legs are doneeeee

Legs always on fire. Out here sweating and crying like a dog

W3/D1: Legs

W3/D2: Back Day

the tracking for the reverse lunges was nonexistent

S. Love

W3/D3: Glutes & Hamstrings

W3/D5: Glutes

the tracking and number of reps for the curtsy lunges were non existent

This was a “did you die ?” Workout 😅😅😅😅

W4/D1: Legs

Olivia

W4/D2: Back Day

W4/D3: Glutes & Hamstrings

Whew. Finishing this 2.0 to get ready for 3.0

Alexis

W4/D4: Shoulders

Pre thanksgiving pump. Post hourglass challenge

W4/D5: Glutes

Today I just feel blessed to move my body

Coming back from having Covid and nice knowing i didn’t completely lose my strength

W3/D4: Shoulders

Community

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