Name: Playbook - Katie Lee - Week 1 through 4/D2 Delts for Days💥 plus core workout!
Uploaded: 2024-04-16T17:27:47.726Z
Duration: 70 min
Description: Week 1 through 4/D2 Delts for Days💥 plus core workout!

Linus

Angela Christine

At the river this week and modified with bands 💪🏻 it’s HOT! 🥵 ☀️

Love that you are back. Still my favorite!

Maggie

From cantaloupe to big’ol pumpkin-pump delts. Excellent session! 10/10

Robin

Autum

Time to crush those delts and core! Super set your core with your shoulder exercises 💥 Choose 2-3 core workouts from the Core workout section of my app and toss them in between your shoulder exercises or to end your workout 💯

Start in shoulder press position- back flat on bench. 
Start pressing DB overhead from ear level, when at the top twist DBs in so palms face each other. Turn back out and repeat

DB shoulder press (palms out to palms in)

Start standing with barbell across upper back. Get proper grip on barbell, hands wide.
Press over head then slowly lower down to traps - fall into the decent of the bar to avoid heavy pressure of bar coming down on traps/neck. 
Then press up OH
Super set this with reverse flys for rear delts

Barbell behind the neck press with pause

Perform a side lateral - raise from hip keeping good posture 
Then once raised at shoulder level being hands together in front of chest keeping DBs up then being back to hips and repeat

Side lateral to front hold is 1 rep

Super set with lying upright rows!

DB side lateral to front hold

Place cable on low setting 
Grab a wide grip bar for attachment 
Lie flat on floor facing the cable, feet propped up against bottom of cable machine 
Keep chin tucked
Drive elbows up bringing bar to chin 
Then lower back down, repeat 
These are super set with laterals

Lying cable upright rows

Grab EZ bar slightly wider than Shoulders
Keep slight bend at elbow
Raise barbell to forehead level then lower down 
Super set with rear delt exercise next!

EZ bar underhand front raises

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position
* super set this your underhand front raises*

Rear delt cable fly

Clean the Kbell from ground, transferring to other hand when Kbell reachers waist level then press OH, keep in same hand to get back to starting position for next rep. 
Total of 10 reps = 5 each hand 
Repeat for 3 sets!

Kbell alternating clean to OH press

Week 1 through 4/D2 Delts for Days💥 plus core workout!

Short leg day bc kidz 😑 good pump anyways

Katie Lee

Week 1 through 4/Day 1 Leg day (quad focused) 🦖🦖

Short river workout with bands and a little legs/cardio thrown in. Keepin it goin on vacay 💪🏻

Week 1 through 4/D3 Back and bicep program 💪🏻

Loving these workouts and the split. Not complicated and fancy like some others I’ve done in this app. Just hard ass work. 💪🏻

Week 1 through 4/D2 Delts for Days💥 plus core workout!

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