Name: Playbook - Kelsey Oloughlin - Shoulders, Triceps & Abs
Uploaded: 2023-07-16T16:52:57.684Z
Duration: 65 min
Description: Shoulders, Triceps & Abs

Izzy 

Hannah

Elissa

Courteneay

Holland

Rosie

Gisele Rigo

I am SO sad it took me so long to find your programming. So much of what I've tried is too short/not intense enough. I've had to combine multiple programs to feel like I got a decent workout in. This was awesome, though. I can't wait for tomorrow!

Amber

Janeth

Alex

Sophie

Feeling the burn today! Challenging but not too difficult :)

Laura

Brielle

Nikki

Ashley

Colleen

I would have loved a warm up for this exercise to get my heart rate going before starting this workout.

Ally K Hunter

Natalie

Taila Roos

Hailey

 Cassie

It was a great upper body and core workout that challenged me!

Jovanka

Lynsey

Anni

Love the workouts! Challenging and fun 🤘🏻

Chealsie

Diane

Camilla

Genna

Megan Senner

Morgan

McKenna

Aubree

Mercedes

-seated lateral raises into front raise
-right into hammer raises

-Seated, using a light/moderate weight
-Perform side lateral raise and directly go into front raise from there (1 rep)

Lateral Raises into Front Raises

- Hold the dumbbells in front of you with a neutral grip
- Maintain a bend in your elbows
- Raise the dumbbells forward and up
-alternate arms (8 reps per arm)

Neutral grip front raise

Seated Lateral Raise into Hammer Raises

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

-standing, bring weights up parallel to ground at side, bring back down and back up parallel to front

Standing Lateral Raises into Front raises

Military Press + Lat Raise Variation

-perform 8 Arnold press then go straight into 8 upright rows on the same arm before moving onto the next arm

- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged
-8 presses directly into upright row on the same arm before moving to the other arm

Arnold press (left)

- Pull straight up letting your elbow flare out
-8 reps per arm

Single arm dumbbell upright row

Arnold Press + Upright Rows

- Pull the cable towards your face with elbows flared outward

Face pulls

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

Rope Face Pulls + Rope Pushdowns

-Holding weights down, bring up in a circle motion above head

Around the Worlds

- Extend your arm engaging your tricep 
- Keep elbow high, only thing moving should be your forearm

Bent over tricep extension

Around the World’s + Tricep Kickbacks

-holding a plank, focus on keeping your core tight
-using a light or weight you can control
-perform 8x arm and switch

Plank Hold with Tricep Kickback

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging
-alternate knees

Hanging knee ups

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

Hanging Abs

Shoulders, Triceps & Abs

Jamie Johnson

Karlie

Quads, Core & Cardio burn

Laurie

Mariah Goff

Back, Biceps + Cardio

Lauren

pakamon

Glute Focused Leg Day

Jalen Ennen

Upper Body + Cardio

I love how quick this one was and it was a good burn!

Duygu

Full Body

Am I the only one sweating in the gym? Yes, yes I am! 💪🏼🥵

Full Lower Body

So much shoulder. Wasn’t even with triceps and chest.

Shoulders, Triceps, Abs + Cardio

This workout got me so pumped to take on the day! Loved it!

Back, Biceps & Cardio

Quad Focused Lower Body

This was a lot harder than I thought but so good!

What a great start to the day!! I've made more progress with this program, the macros you sent me and IF in the past 2 weeks than the entire month prior. So glad I found you and your programming!!

Full Body Workout + Cardio

Back, Shoulders + Core

Quads + Glutes + Abs

Really good ! Also a little quicker than suggested time so added on some well needed stretching!

Jessica

Shoulders, Core & Cardio

Great workout and great cardio to finish the session! ❤️

Back, Triceps & Cardio

Glutes, Hamstrings + Core

Shoulders + Biceps

Active Rest Day

Glutes + Shoulders

Those cross cable pulls were humbling 😅 loved the challenge

Back, Core + Cardio

Loved this workout, really gets you in the back fat ! X

Don't know if I can drive home with noodles for arms 🥵

Upper Body Circuit + Cardio

Jenna

Hamstrings, Glutes + Core

Hillary

Biceps + Back + Cardio

Lily

This gets harder every time but you’re the only trainer that has ever truly challenged me! Glad I found you.

Serena

Shoulders, Biceps, + Core

Rachel

Chels

Was not looking forward to this one after reviewing it... and that apprehension proved accurate. Lol! Great workout, but not a good time.

Shoulders, Triceps & Abs

Community

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