Name: Playbook - Joey Schultz - W1/D4 Thursday (Shoulders)
Uploaded: 2022-06-07T00:46:43.093Z
Duration: 45 min
Description: W1/D4 Thursday (Shoulders)

James Nguyen

It was a crazy pump! definitely need to go heavier on these next time

Brandon Horowski

Shoulder day, warm up those arms, shoulders and whole body.

Roll out quads, hammies, IT band, back, and inner quad.

Foam Roll Warmup

- 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

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

Seated side lateral raise

- Raise until you reach shoulder height
- Lower with a controlled movement

Seated alternating DB Front Raise

- Keep elbow slightly bent 
- Raise until you reach shoulder height
- pull back and pinkies straight up as you extend through motion

Standing side laterals

- With the outside arm, cable across the front your body
- 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 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise (front)

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises- Ab Finisher

W1/D4 Thursday (Shoulders)

Great active rest day on a nice day in TX

George Velez

Julian

W1/D1 Monday (Calisthenics)

I like the calisthenics workout and then a leg workout to accommodate the bodyweight work out.

Brilliant workout. Can’t wait to do the rest of the program!!

Aimee

Devin

W1/D1 Monday (Legs)

Great way to use body weight,  my fav are the elevated pistol squats

W1/D2 Tuesday (Calisthenics)

Hector Fortisescobar

W1/D2 Tuesday (Chest)

W1/D3 Wednesday (Bi and Tri)

W1/D3 Wednesday (Plyometrics)

W1/D4 Thursday (Calisthenics)

W1/D5 Friday (Hitt Session)

W1/D5 Friday (Leg Day)

Luna

Backing those abs at the end of the workout was a killer

W1/D6 Saturday (Back)

W1/D6 Saturday (Calisthenics)

Honestly surprised me how this killed me today

W1/D7 Sunday (Full Body)

W1/D7 Sunday- Outdoor Workout (Walk)

I actually enjoy these, reminds me of football back in high school 💯💯

W2/D1 - Monday - Plyo

W2/D1 Monday (Chest)

Not gonna lie tho hand stand holds and push ups are a bigggg struggle of mine. Mainly fear and stability

W2/D2 -Tuesday - Calisthentics

A week into the program and 75 hard.. Seeing improvements all around! Big respect dawg

W2/D2 Tuesday (Legs)

W2/D3 - Wednesday - Plyometrics

Great arm pump especially the superset bicep and dips

W1/D4 Thursday (Shoulders)

Community

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