Name: Playbook - Joseph Bonini - Shoulders | Core | Cardio
Uploaded: 2023-06-15T20:04:48.222Z
Duration: 60 min
Description: Shoulders | Core | Cardio

Today we’ll blast our shoulders and core. We’ll finish with about 15 min of cardio.

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

NOTE
* On last set, do a dropset to failure. I recommend cutting weight in half then doing sets of 5 with 10 sec rest in between.

Dumbbell seated shoulder press

Complete exercises consecutively, then 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

*Last set is a dropset

Cable side laterals

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

Shoulder Blaster

- 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

- 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 Blast

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Pull the cable towards your face with elbows flared outward
* can also use dumbbells

Face pulls

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Shoulder Circuit

- 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

NOTE
* tempo should be 3 sec descend, 2 sec hold for each rep. WILL NEED TO USE LIGHTER WEIGHT

Shoulders | Core | Cardio

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