Name: Playbook - Joseph Bonini - W4 Shoulders, Arms, & Core | Run
Uploaded: 2023-06-15T19:52:29.600Z
Duration: 75 min
Description: W4 Shoulders, Arms, & Core | Run

Today’s session looks similar to previous ones. Be sure to check the notes of exercises to see any modifications.

- 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

Complete exercises consecutively, then rest.

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

Dumbbell side raise

- 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

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

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

Dumbbell shrugs

- Keeping shoulders, hips and knees inline
- Curl the dumbbells, bringing your elbows back
- Lower the dumbbells the same way

Drag curl

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position
* work both sides

Dumbbell tricep kickbacks

Shoulder & Arm Finisher

- Run at a low-moderate pace for 35-40 minutes

Goal is 5 miles

Running

W4 Shoulders, Arms, & Core | Run

W1 Chest & Arms | Run

W1 Lower Body Strength

W1 Upper Body Pull | Run

W4 Shoulders, Arms, & Core | Run

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