Name: Playbook - Joseph Bonini - Shoulders | Back | Core
Uploaded: 2023-06-15T20:04:48.388Z
Duration: 60 min
Description: Shoulders | Back | Core

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

Complete exercises consecutively, NO REST.

- With the outside arm, cable across your body, arm fully extended 
- 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  
- Work both sides

Cable side laterals

- Use rope attachment at shoulder level height
- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Cable Side Raise | Cable Face Pulls

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Note: 2 sec hold at bottom of each rep

Lat pulldown

Complete exercises consecutively, then rest BUT ONLY FOR 15 SECONDS.

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Chest & Back Finisher

Complete exercises consecutively, then rest.

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides
* 12 reps each side

Kettlebell Russian twist

- 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

Core circuit

Shoulders | Back | Core

Brandhom

800m intervals | Glutes & Hamstrings

6 mile run | Push & Pull

14 mile long run

Quad Focused Legs | Core

Push | Pull | Easy Run

Speed interval workout

Glutes & Hamstrings | Run

Push | Pull | Run

Active Rest Day

Quad Focused Leg Day | Run

Back | Shoulders | Core

Did 12 k zone 3 or 4 as I was pushing myself

Shoulders | Back | Core

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