Name: Playbook - Joey Schultz - W5/D4 - THURSDAY- Shoulders and Run
Uploaded: 2022-06-07T21:30:53.307Z
Duration: 60 min
Description: W5/D4 - THURSDAY- Shoulders and Run

Today will consist of a shoulder session after running in the monring.

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

Foam Roll Warmup

Today's running:

Advanced- 5 miles
Beginner- 4 miles

Running

-Take a PVC pipe or straight bar, roll shoulders around along with front and behind

Shoulder Warmup

- 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)

- 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

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

Single arm standing side laterals

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Keep arms fully extended and core tight
- stop at midline than extend back out
- keep glutes tight

Cable cross over reverse flies

W5/D4 - THURSDAY- Shoulders and Run

Elijah

Zachary Ashby

Felt the chest workout hitting each area of the chest.

James Nguyen

W1/D1- Run and Chest

2 day finished successfully!
Great fast workout, thanks

Serhii Amelin

Matic

W1/D2 W1/ D2- Run & Full Body

Run + Back, is a great combo with an ab finisher.

The Ab finisher was 🔥🔥🔥 Feeling great!!

Miranda Alicia

W1/D3 - Run & Back

W1/D4 OFF DAY- Thursday

W1/D5- Run & Shoulders

W1/D6 SATURDAY LONG RUN

W1/D7 OFF DAY- Sunday

I like the combo of using a 45lb plate for a chest press and at the end of the chest finisher a med ball for a close-grip push-up.

crazy chest pump! Great way to start the week 🔥🔥🔥

W2/D1 Monday (Chest day) and RUN

Back + Run went well,  ran 3 miles and was able to do a killer back workout today. Thank you, Joey!

W5/D4 - THURSDAY- Shoulders and Run

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