Name: Playbook - Jess Guinan - Day 2 - Shoulders/Abs
Uploaded: 2023-12-27T07:41:26.981Z
Duration: 60 min
Description: Day 2 - Shoulders/Abs

1. DB Military Press (5x5-6, heavy - do a warmup set)

2. Isolated Arnold Press (4x10)

3. Megaset
- DB Lateral Raises (4x10)
- BB Front Raises (4x10)
- Plate Upright Rows (4x10)

4. BB Shrugs (4x12)

5. Superset
- Crunch w Alt Leg Ext (4x10-12)
- Weighted Toe Taps (4x12-15)

- 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 your arms straight up over your head, gently touching the dumbbells together.
- Bring your arms down so that they once again make a ninety degree. Do not let your arms drop down too low.

Seated 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

- DB Lateral Raises (4x10)
- DB Alt Front Raises (4x10)
- Plate Upright Rows (4x10)

- 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.

Straight Arm Lateral Raise

- 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 one arm until the dumbbell is at least shoulder height.
- Slowly bring that arm back down and repeat on the other side

Alternating Front 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

Megaset

- Place your hands evenly on a barbbell, and stand with it by your thighs.
- Stand up nice and straight, and brace your core. 
- Bring both shoulders up towards your ears, keeping your arms straight. 
- Slowly bring the bar back down.

Barbell shrugs

- Crunch w Alt Leg Ext (4x10-12)
- Weighted Toe Taps (4x12-15)

- lay on your back on a mat. 
- bring your belly button towards your spine so that there is no gap between your back and the ground.
- keeping your core braced, bring your shoulders up into a crunch and bring both legs straight up.
- slowly lower one leg until it is hovering a few inches off of the ground while maintaining the crunch - your back should not arch, and should remain flat.if your back begins to arch, your leg has gone too far.
- slowly raise your leg to the starting position. 
- repeat on the other side, while maintaining the crunch.

Crunch with alternating leg extension

- lay on your back on a mat. 
- bring your belly button towards your spine so that there is no gap between your back and the ground. 
- keeping your core braced, bring both legs straight up.
- hold a dumbbell, a plate, a medicine ball, or a kettlebell in both hands - if you are a beginner, you do not have to add a weight.
- bring the weight (or your hands) towards your feet, performing a crunch.
- slowly return your shoulders to the ground.