Name: Playbook - Jess Guinan - W2/D1 Shoulders/Abs
Uploaded: 2024-04-09T02:16:11.636Z
Duration: 45 min
Description: W2/D1 Shoulders/Abs

Brenda

1. Superset
- Isolated Arnold Press (4x12)
- Military Press (4x12)

2. Superset
- Lateral Raise (4x12)
- Front to Lateral Raise (4x12)

3. Superset
- Side to Side Plank (4x12 ea side)
- Plank (until failure)

- Isolated Arnold Press (4x12)
- Military Press (4x12)

- 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

- 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

Superset #1

- Lateral Raise (4x12)
- Front to Lateral Raise (4x12)

- 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 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

Superset #2

- Side to Side Plank (4x12 ea side)
- Plank (until failure)

Begin in a plank position, face down with your forearms and toes on the floor. Your forearms should be facing forward, and your neck should be in line with your spine.
- Keep your core braced by bringing your belly button towards your spine and gently squeezing your glutes. Keep your body in a straight line - do not let any part sag down.
- Keeping your core braced, bring your hips down to one side. Return to the starting position, then bring your hips to the other side.

Side to side plank

- Begin in a plank position, face down with your forearms and toes on the floor. Your forearms should be facing forward, and your neck should be in line with your spine.
- Keep your core braced by bringing your belly button towards your spine and gently squeezing your glutes. Keep your body in a straight line - do not let any part sag down.
- Hold this position.

Plank

Superset #3

W2/D1 Shoulders/Abs

Nadalynn

Another great workout down! Hard enough to push me and want to keep coming back. Always feel better after a workout with Jess! 💪

Ariel

I planned on giving you 5 stars but I entered it in wrong. I am going to do the whole program.

Tanya

W1/D1 Shoulders/Abs

W1/D2 Legs

Great for beginners like me! 60 Years old and need to start a program to keep muscle strength! Thank you!

W2/D1 Shoulders/Abs

Community

More workouts from Jess Guinan