Name: Playbook - Joseph Bonini - W5 Shoulders, Arms, & Core | Run
Uploaded: 2023-06-15T19:52:29.642Z
Duration: 75 min
Description: W5 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. 2 sec hold at top of each rep for side raises.

- 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

- 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

NOTE
* 2 sec hold at top of each rep

Cable side laterals

Shoulder Blaster

Complete exercises consecutively, then rest.

- 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

- 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

Core Blast

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

Dumbbell shrugs

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Shoulder & Arm Finisher

- Run at a low-moderate pace for 30-35 minutes

Goal is 4 miles

Running

W5 Shoulders, Arms, & Core | Run

W1 Chest & Arms | Run

W1 Lower Body Strength

W5 Shoulders, Arms, & Core | Run

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