Name: Playbook - Kelsey Adkins - Home Shoulders and Back
Uploaded: 2023-12-30T17:26:53.678Z
Duration: 45 min
Description: Home Shoulders and Back

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Keep your core engaged and bring the dumbbells to head height then push up so arms are straight over your head

Dumbbell Overhead Press

Superset

Bent over row with a wide grip and elbows out to the side

Wide bent over row

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

Dumbbell lateral raises

Keep back flat on the floor the whole time. When the dumbbell goes back towards the floor engage your lats to pull the dumbbell back up.

Dumbbell Lat Pull

Hold dumbbell I front of chest and push it away until arms are straight and keep arms at shoulder height. Do not let arms drop below shoulder height

Forward push press

Y Press

I’m a sumo stance bend over supporting yourself on your thigh and do a bent over row with the other arm

Crossbody Row

Home Shoulders and Back

Celina

Nicole

I love that I can repeat workouts down the road..but they definitely don’t get any easier! This was and is such a killer leg workout!

Carrie

500 Rep Leg Day

It was very challenging but a great way to get back in the swing of working out since it’s been a while for me!!

Taylor

I like being able to go back and program workouts I’ve done months ago. Allows you to never get bored 😁

Home Upper Body

Sarah

Home Glute + Hamstrings

Really enjoyed this one. Can feel myself getting stronger 💪

A quick shoulder workout but very efficient. So happy to have workouts like this to squeeze in when in a time crunch.

Home Shoulder Workout

I underestimated the glute and frog bridge SS 🔥😅 LOVE having these at home options when the weather is bad and can't travel to the gym!

Lori

Dumbbell Only Legs

Kaylah

Doing this after thanksgiving was so difficult but I feel so good doing it🥵🔥

15min HIIT (no equipment)

What a great home Leg day. Legs are shaking.

Jane

Dumbbell Legs

That was such an intense leg workout. I wanted to give up multiple times but pushed through and I’m so glad I did.

Home Booty Workout

Home Quick HIIT

I really enjoyed this workout- got sweaty and my heartrate was up, but it wasn't too difficult!

Sara

Home Full Body

Home Glutes and Hamstrings

You think a home booty workout won’t be the top hard??? Wrong! This one is a killer but in the best of ways!

Bodyweight Booty Workout

Appreciate that there’s so many options to choose from when it comes to home workouts. Loved this arm workout

Very nice! My workouts take shorter than your timing. Also I don’t rest as much, mainly because I’m always rushing. Is that ok? For example this workout took me 30 minutes.

Shannon

Great leg workout! So glad to have more leg day options for at home!

Home Leg Workout

Great upper body day at home! Quick and effective 👌

What a great upper body workout. Quick yet burned

Cassie Speight

Killer Home HIIT

Had to work out at home today loved this one.. very effective but could get it done quickly while my baby napped 👍🏻

Dumbbell Only Full Body

This was physically and mentally tough! I completed 5 full rounds and had to push myself hard! So glad I didn’t give up! 👊🏻🔥👊🏻🔥

Erin

30min Bodyweight AMRAP

1st workout back since the having the flu - thanks Kels for always making me feel GOOD

Kristen

Did this workout with my sister & she loved it. Such a great workout

Sydney

Dumbbell Full Body

Bodyweight HIIT

Getting back into fitness after having a baby… This work out was very humbling. I’ll definitely be doing it again :)

Alexandra

Home HIIT

Holy Cow - Kels that one crushed me in the best way!

Absolutely loved this one. It was intense and really pushed me.

Home Legs

First day back after a break and boy does it feel good! 💪

This is exactly what I had been looking for in a home workout 🧡
I felt like Ive hit a plateau in difficulty and this pushed me to my breaking point: 10 rounds of triset hip thrust variations, on top of two additional trisets was brutal but I loved it. And it was all designed to be done at home. Couldn’t have asked for anything better 😊 Thank you Kelsey!

Home Glutes

It looked bad and I definitely struggled but I got it done ✅

5 rounds and done ✅ what seems like such simple exercises all put together into 5 rounds kicked my butt. 🥵 🔥

Home Full Body Stength

Took you on vacation with me! Great workout with a great view!

Bodyweight Workout

Great quick workout to do during lunch break while WFH

This was a great full body when needing to get your workout done quick! I loved the abs set!

Home Shoulders and Back

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