Name: Playbook - Jill Griffiths - APRIL/FRI - Shoulders PLUS!
Uploaded: 2024-05-02T14:21:45.267Z
Duration: 45 min
Description: APRIL/FRI - Shoulders PLUS!

Part of the workout was done on Friday and part on Saturday after yoga.

Karl Rasmussen

Running and push-ups with my legs on a ball. It is amazing the things my Personal Trainer inspires me to do! 😅

If you ever want a funny video you can film me attempting to do a "push up to pike on ball"! 🤣😂

Shoulder push for every Friday in April!

Have fun with this one :)

Your Trainer Jill

Bike, run, treadmill, jog, walk, elliptical etc

Cardio of choice (warm up)

Holding dumbbells in each hand.

Lift both hands up to the side.
Do not let hands get above elbows.
Keep a straight line from elbow to hands

Lateral shoulder raise

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Plank position with dumbbells in each hand.
As you row or pull the weight up make sure hips stay flat and don’t rotate.
Core stays tight.

Modified is no weight, doing the movement only.

Plank alternating rows (renegade rows)

Set 1

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Holding dumbbells

- lift one hand up until it is straight out in front of the shoulder. 
- repeat on the other side

Alternating front shoulder raise

Standing up against a wall:

-Connect elbows and back of hands to the wall.
-slide hands and elbows up the wall trying to keep them connected to the wall as much as possible.
-extend arms fully if possible
-slowly lower back down to beginning position

Wall slides - shoulder *option use weights

Set 2

Running or cardio of choice

Complete a strong push up then finish with a pike.
If the pike is too much feel free to pull the knees  in instead.

Push up to pike on ball

Cardio & shoulder challenge

APRIL/FRI - Shoulders PLUS!

Today's adventure was a 51 mile bike ride up Provo canyon.

Saturday is adventure day!

MAY/WED - Back & Biceps PLUS

AMRAP is a challenge! I was able to do 5.5 rounds. I did 6 sets of 15 push-ups! I am going to have to build up to 2 minute dead hang.

MAY/FRI - Full Body Challenge

Katie

Barbell hip thrust is the most difficult.

MAY/MON - LEG day

MAY/THUR - Steady State Cardio & Core/stretch

MAY/TUES - Endurance, Chest, Tri's & Grip

This one is difficult, but I think it is one of my favorites. 😅

FEB/MON - upper body PLUS

I still hate the bar hangs, but I am doing them.

I like this one. Good cardio and strength training.

FEB/THUR - Cardio, core&grip

Nida

Jan/Monday’s Chest/tri’s

Friday Flush & core

We need to work on barbell work. I am not really comfortable with these workouts

Jill Wiseman Wilkins

Wednesday Leg & Core

We need to figure out how I can get stronger 💪 so I can do pull-ups.

10/17/2023 - Chest/Back, Shoulders&Core

10/16/2023 - Thursday run/bike & grip

10/14/2023: Tuesday Cardio & CORE

10/15/2023 - Wednesday Leg & Core

10/13/2023 - Monday upper body & abs

11/10/2023 - Friday Full Body!

45 minutes elliptical. 30 pound dumbbells around AF Rec center track and then 25 pound dumbbells.

11/9/2023: Thursday Cardio & GRIP

11/8/2023 - Lower body PUSH

11/7/2023- Tuesday Cardio of choice and CORE

11/6/2023 Monday bi/tri & conditioning

11/2/2023: Thursday Cardio & GRIP

11/1/2023 - post 🎃 LEG day

10/31/2023- Tuesday Cardio intensity & stretching

10/30/2023 Monday Upper Body & conditioning

20 mile bike ride with a couple of friends.

10/28/2023- Saturday is adventure day

This one was not easy. I need to work  on not tipping the bar bells over.😁

Good I have been stuck in a rut doing the same exercises. This helped me change things up.

10/27/2023 - Friday chest + back + stretching

10/26/2023: Steady state cardio & GRIP

Great. I did make some modifications due to knee issues. It is important to me to build strength to avoid knee replacement for as long as possible.

10/25/2023 - Lower body & CORE

10/24/2023- Tuesday Cardio intensity & stretching

We need to work on bar work! 
Lobster toe touches were also difficult. 
I had to modify box jumps to use a box instead of a bench. I tried the bench several times.

APRIL/FRI - Shoulders PLUS!

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