Name: Playbook - Jess Guinan - D1 | Shoulders + Abs (Sets Edition) | 4/22
Uploaded: 2024-04-22T19:49:33.749Z
Duration: 60 min
Description: D1 | Shoulders + Abs (Sets Edition) | 4/22

NOTE: a megaset is three exercises performed one after the other with no rest in between. Once you have completed all three exercises, then you can rest.

MEGASET 1
- Alternating Military Press (12 reps each side)
- Arnold Press (12 reps ea side)
- Ab Rollout (10-15 reps)

MEGASET 2
- DB Lateral Raise (12 reps)
- Around the Worlds (12 reps)
- Deadbugs (10-15 reps ea side)

MEGASET 3
- Front to Lateral Raise (12 reps)
- Plate Upright Rows (12 reps)
- Stability Ball Knee Tucks (10-15 reps)

- Alternating Military Press (12 reps each side)
- Arnold Press (12 reps ea side)
- Ab Rollout (10-15 reps)

- Brace your core and lift the dumbbells up so that your arms make a 90 degree. 
- Keep your forearms nice and sturdy - don’t let them droop in towards your head. 
- Bring one arm straight up over your head, while keeping the other arm in a ninety degree. 
- Bring your arm back down to a ninety degree and then repeat on the other side. Do not let your arms drop down too low.

Alternating Military Press

- Hold one dumbbell in one arm.
- Brace your core, give your glutes a slight squeeze, and bring your arm into a ninety degree with your palm facing you. 
- Push up and out, so that your arm is fully extended and your palm is now facing away from you.
- Bring back down into a ninety degree.

Isolated Arnold Press

- Start by kneeling on a mat and place the ab roller close to your knees.
- Bring your belly button to your spine, and round your shoulders.
- Roll outwards, bringing your hips down, and keeping your core braced.
- Once your arms are over your head, bring yourself back to the starting position. Do not let your back arch - keep your core braced!

Ab Rollout

Megaset 1

- DB Lateral Raise (12 reps)
- Around the Worlds (12 reps)
- Deadbugs (10-15 reps ea side)

- Stand with a dumbbell in each hand at your sides. Keep your back straight and brace your core. 
- With a slight bend in your elbows (do not lock your arms out), raise the weights our to the side until they are shoulder height. 
- Your wrists, elbows, and shoulders should be level with each other. Do not let your elbows droop. 
- Slowly bring the weights back down to your sides.

Dumbbell lateral raises

- Keep your core tight (belly button to spine, light squeeze in your glutes) and stand up straight. Do not hunch over. 
- Hold a dumbbell in each hand. With your palms up, hover your hands above your thighs.
- Keeping a slight bend in your elbow, bring your arms out and up - creating a circle that ends above your head. Your palms should still be facing the ceiling.
- Trace the circle back to the starting position.

Around the Worlds

- Lay down on your back on a bench.
- Bring your legs straight up.
- Hold a plate or barbell directly above your chest - your arms should be straight up.
- Brace your core, bringing your belly button towards your spine - there should be no gap between your lower back and the bench.
- Keeping your core braced, bring one leg down until it is hovering above the bench and you feel a slight stretch in your abdomen. There should still be no gap between your lower back and the bench.
- Bring your leg back up and repeat with the other leg.

Deadbugs

Megaset 2

- Front to Lateral Raise (12 reps)
- Plate Upright Rows (12 reps)
- Stability Ball Knee Tucks (10-15 reps)

- Stand with your arms at your side, and a dumbbell in each hand. 
- Brace your core, and with a slight bend in your elbow, raise both arms until the dumbbells are at least shoulder height.
- Keeping a slight bend in your arms, bring your arms out to your sides at shoulder level. Your wrists, elbows, and shoulders should all be level.
- Slowly bring your arms back down towards your thighs.

Front to lateral raise

- Keep your hands pretty close together on the plate - your thumbs should be close to touching at the top of the plate. 
- Start with the plate by your thighs. Roll your shoulders back, stand up straight, and keep your core tight. 
- Bring the plate towards your collarbone, keeping the plate close to your torso and your elbows out. 
- Slowly bring the plate down, returning to the starting position.

Plate upright row

- Get into a high plank position and place your legs on the ball. The tops of your feet and your lower shins should be resting on the ball.
- Brace your core by bringing your belly button towards your spine, and slightly round your shoulders to engage the top of your abs.
- Keeping your core tight, bring the ball in towards your chest.
- Return to the starting position.
- Make sure to breathe! Don't hold your breath when you brace your core.

D1 | Shoulders + Abs (Sets Edition) | 4/22

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