Name: Playbook - Josh Bailey - W4/D5 Back & Shoulders
Uploaded: 2021-10-12T05:10:06.126Z
Duration: 60 min
Description: W4/D5 Back & Shoulders

Elan

That was 🦾😤🔥‼️💯  Now...new week.✔ New session.✔ New challenge!✔

Amy A. Gentry

Jamar Akem

Gerald Gray 

-Bend at the waist and lift your heels off the floor, keeping your back straight, so your body forms an upside down V-shape. 

-Bend at your elbows to lower your head towards the floor. Then push back explosively to the start position

Pike Shoulder Press

-Start in a bear crawl position with your hands on dumbbells. Your back should be flat, wrists right below shoulders, knees about shoulder-width apart. Your knees should be bent and hovering over the ground. Keep them in line with your feet – don’t let them cave.

-For stability, set your hands slightly narrower than your feet, just inside shoulder width.

-Tighten your core and row the left dumbbell to your ribcage, making sure to squeeze your shoulder blade first. Battle to keeps hips and shoulders square to the ground as you do this.

-Return the dumbbell to the bottom position, landing quietly. Repeat on the other side. That’s 1 rep.

Bear Plank Rows

-Start on your knees with your arms at your sides, turn your palms towards your body. Bend down and grab the dumbbells. 

-While you inhale, bring your elbows back and up high toward the back of your head. Do the movement slowly so that you feel the resistance of your muscles.

-Lower your shoulders and elbows back down slightly. As you transition into the shoulder Press keep your elbows close to your body as you perform a clean motion

Kneeling Shrug to Shoulder Press

-While on your knees stay in an upright position. Contract the abs for core stability. Grab a medium weight dumbbell and position your arms close to the body. 

-With palms facing in, hold the weights in front of you with your elbows close to your sides at a 90 degree angle. 

-Without moving your upper arm, rotate your arms to the outside (externally) and then rotate the arms back to the starting position. Do not forget to breathe.

Kneeling External Rotation

-While on your knees stay upright with your chess tall and your head straight holding a dumbbell in each hand by your side. 

-Lift the dumbbells forward to shoulder height then bring them back to starting position before curling laterally raising until they're shoulder height. Then bring them back to starting position before repeat the sequence.

-Both movements equal 1 rep

Front to Lateral Raise

-Start in a kneeling position with one knee down and one knee up. With hands under the shoulders and waist bent at 90° tighten your core while straightening the left the arm and pressing it into the floor. 

-At the same time, lift the right hand up into a row and then twist the hips and shoulders to raise the right arm up towards the ceiling. 

-Bring the right arm back to the starting position and repeat on the same side for the desired number of repetitions. Then do the other side.

Kneeling Row to T Rotation

W4/D5 Back & Shoulders

It was crazy but I needed that workout!!🔥🔥

Devonte Cleveland

Couldn’t finish every set cuz my body started to give up on me . This was fucking brutal . Glad it’s over . Feel accomplished

Harman

W1/D1 Full Body Heat

Smoking hot legs‼️🦿🦿🔥🔥💨💨😁

It's a complete work out and i feel recharged!!💪🏻😁

Lorenzo Surrentino

W1/D2 Lower Body

Darrell Benson

🤧 I’m sick today but this was the perfect workout for me to do in the living room today. 

⏱️ I made sure to go at my own pace and even had a little sweat while working out 

Thanks Josh 👍🏽

Rodney

W1/D3 Core & Conditioning

Will

MarQuis

W1/D4 Upper Body

Only did 1 round, will do the other 2 later today.

W1/D5 KB & BW Conditioning

Fernando

W2/D1 Extreme Heat

Faceless

W2/D2 Back & Shoulders

🗣Kettle bell🦿🦿circuits‼️😤🔥🔥💦💦😂

Time has flown and I have been working well on hiit and lift 🤟🏻

W2/D3 Kettlebell Leg Circuit

Got my arms like spaghetti can’t move them good work . Be smart w weights . Go heavy first and then go lighter weights

First workout in forever...got my ass kicked but glad to start

William  Herbert

W2/D4 Chest, Tri’s & Bi’s

Interesting, with two 2kg dumbbells I worked well 🧐👍

W2/D5 Lower Body Conditioning

Awesome. Sweating buckets and feelin good. Thanks

Wally Longo

Fat burner is an understatement‼️🔥🔥💦💦😁

W3/D1 Dumbbell Fat Burner

My lungs could barely keep up but watching the video with audio made me feel like I was in the gym with you. Pushed through it. I can only get better with time.

Abbie

It took me 30 minutes for the workout, instead of 60.
However it was powerful!

W3/D2 Leg Day Volume

🗣BW HIIT‼️🔥🔥🔥💦💦💦😂

I hit 177 BPM and sweated my soul too 💪😅

W3/D3 Dumbbell & BW HIIT

W3/D4 Upper Body

From the title, I expected something more intense 🙂

W3/D5 Heart Rate on Max

W4/D1 Chest, Tri’s & Bi’s

Always 🔥🔥 & 🪣 🪣 O'💦💦‼️😂

W4/D2 Dumbbell & BW HIIT

Effective and efficient 👌🏽👊🏽🔥

I hate lunges. I know this now 😂 great workout with a good challenge for beginners like myself

W4/D3 Lower Body

Always challenging‼️💯🔥🔥💦💦

W4/D5 Back & Shoulders

Community

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