Name: Playbook - Kaisaan Abdul - W3 D5 Shoulders
Uploaded: 2022-08-21T04:33:49.764Z
Duration: 60 min
Description: W3 D5 Shoulders

-keep legs extend and core engaged
-pull body towards bar while keeping elbows flared out 
- then lower down

Rear dealt pulls

- Elevate your feet until body is flat
- Pull your body up toward the bar
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Bodyweight row

- Begin in a push up position with feet up on the wall
- Walk your hands towards the wall while walking your feet up the wall

Wall walk

- With palms on the ground kick into a handstand

Handstand

Round 1

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar
-Let legs fall to one side of the body 
-Then pull to the other side

Windshield wipers

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides

Side plank Dips

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing

W3 D5 Shoulders

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