Name: Playbook - Kelsey Adkins - W4/D4 Shoulders and Back
Uploaded: 2023-12-30T17:26:53.908Z
Duration: 60 min
Description: W4/D4 Shoulders and Back

Georgia

Brittan McCombs

Close Overhead Press to Wide Overhead Press

- 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)

Superset

- 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

Lateral raise with arms bent at a 90 degree angle

Bent Arm Lateral Raise

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

Keep your core tight and raise the bar to shoulder height.

Barbell Front Raise

Cable Seated Rope Lat Pull

One arm goes out to the side and the other goes to the front then switch

L Raise

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

W4/D4 Shoulders and Back

So excited to be starting this program! Day one and legs are feeling like jello 😝

Annie

Sarah

I always come back to this leg workout for efficient, simple, foundational leg exercises.

Michelle

W1/D1 Glutes and Hamstrings

Kaitlyn

Tessa

W1/D2 Upper Body

Alli

W1/D3 Glutes and Hamstrings

Loving the variety in the upper body workouts!

W1/D4 Shoulders and Back

Amber

W1/D5 Glute Isolation

Holy crap this workout kicked my butt! Pun very much intended. 😰💪🏼

Dannon

I just love your style of training! Simple, effective exercises that we know WORK!

W2/D1 Glutes and Hamstrings

W2/D2 Upper Body

That walking lunge and monster walk superset was brutal! Great workout

W2/D3 Glutes and Hamstrings

W2/D4 Shoulders and Back

Excellent booty burner! I feel stronger already from that one!💪🏻

Emily

IRYNA

W2/D5 Glute Isolation

I took the advice of the other comment and upped my weight! And i felt so strong during this workout!

Challenged myself with the low rep counts and hit a couple PRs!

W3/D1 Glutes and Hamstrings

Amanda

Loving these upper body workouts in between!!

Tricia

W3/D2 Upper Body

Holy crap the hip thrust and pause was brutal !!!

Those Bulgarian split squats always get me 🔥🥵

Second round of the program and loving it all over again

W3/D3 Glutes and Hamstrings

Wooooo that 1, 1, 2 combo at the end was killer

Awesome workout- definitely feeling this one! My only issue is that I don’t work out at the gym, I have dumb bells and weights at home, so I don’t have access to any of the machines shown in some of these exercises. I had to Google quite a few substitutions to use my own weights instead. So any kind of recommendations on alternative at-home exercises we can do instead of the machines would be wonderful! :)

Jenn

Holy cow. I wasn’t feeling the gym today. Been a long week and I’m tired - but boy am I glad I came. Without even realizing it I upped all of the weight I normally do. Almost done with week three and I can’t believe how much stronger I feel!

W3/D4 Shoulders and Back

W3/D5 Glute Isolation

Loved the focus on compound movements! Simple, very effective workout

W4/D1 Glutes and Hamstrings

W4/D2 Upper Body

Booty is on fire 🔥 still sore after Monday’s glute workout so had to push through, but got it done!

W4/D3 Glutes and Hamstrings

The 10 sets of hip thrusts get me every single time 🥵

W4/D5 Glute Isolation

Drop set of absolute death!!!!! I wasn’t even sure I could finish the rest of the workout after that!!

Nothing better than a fire pump and PR’s!!!🔥

W5/D1 Glutes and Hamstrings

W5/D2 Upper Body

Taylor

W5/D3 Glutes and Hamstrings

W5/D4 Shoulders and Back

May the booty burn be ever in your favor🤝🏼😂🥹

W5/D5 Glute Isolation

I loved this workout! It felt good getting back to the basics and choosing heavier weights and focusing on taking my time and enjoying the movement! 💪🏼💪🏼

Weights are moving up this second time around with booty build 💪🏼🍑

W6/D1 Glutes and Hamstrings

Man! Another great one! Loved this upper body burn!!

W6/D2 Upper Body

Holy crap the banded hip thrusts with pulse 😳🥵🥵🥵🥵🥵🥵

Deja vu from the last time I did this workout, still sore from Monday’s glute workout 🥵 pushed myself through it and got it done 💪🏼

Really had to push through this leg day while being insanely sore from challenging myself during Monday’s leg workout 🥵 still got it done 💪🏼

W6/D3 Glutes and Hamstrings

Awesome upper body workout! Feeling stronger every week 💪🏼

W6/D4 Shoulders and Back

Are glute iso days my favorite?? I love the burn man!

Great workout to end the week!! Feeling the burn and loving it🤩

W6/D5 Glute Isolation

Holy moly! I love heavy lifting/low reps! Such a challenge to life just a little more each time!

Really challenged myself with the 6 reps and feeling so strong! 💪🏼 absolutely loving this booty program!

W7/D1 Glutes and Hamstrings

W7/D2 Upper Body

Marie-lou

Don’t let the lack of supersets deceive you, this workout is HARD 😅 hobbling out of the gym but feeling so accomplished

W7/D3 Glutes and Hamstrings

Shoulder days are my favorite! I loved this challenge!

W7/D4 Shoulders and Back

Ok. Those fire hydrants / donkey kicks superset literally killed me.

W7/D5 Glute Isolation

Really challenged myself by increasing weight! Finishing this program off strong!!

Heavier weights are feeling smooth like butter this second time around with booty build 🤌🏼🧈

W8/D1 Glutes and Hamstrings

W8/D2 Upper Body

Somehow managed to hit a PR on Bulgarians during that tough workout!

W8/D3 Glutes and Hamstrings

W8/D4 Shoulders and Back

Should have known Kelsey wouldn’t take the last day easy on us!

Had a feeling the last day would include 10x10 hip thrusts 😅 absolutely LOVED this program and feeling so much stronger. Definitely going to be doing this again!

W4/D4 Shoulders and Back

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