Name: Playbook - kennedy nease - Week 1, Day 1: Shoulders and Arms
Uploaded: 2024-04-01T02:45:48.506Z
Duration: 60 min
Description: Week 1, Day 1: Shoulders and Arms

really loved the diversity of the movement styles!! feeling good 😎

Jersie

Morgan

Manuela

Samantha

oh my goodness. my arms are on fire in a good way. before i never had structure and would do whatever with no set and stone reps or sets. i just did however many i felt like but this is crazy. i feel so good and i even had to bump the weight down on some. i loved this workout a lot!!

Kayla

Week 1 day 1! Starting this challenge for the 2nd time💪🏼 LFG!

Jasmin

Loved this! I add 3 sets of 10 pushups to every upper body day for the extra burn!

Rachel

Starting again after illness and im so looking forward to working through the course! So helpful :) x

Lauren

Ashley

My arms are shaking lifting the bottle to drink some water🤣🥵 
Great first day!!👏🏼

Such a good workout! I modified a bit, but I’m definitely feelin it (:

Bailee

I would’ve never thought arms could make me sweatt!

Kharina

Stephanie

Summer

today’s workout will include shoulders, biceps, and triceps! 

we will be using dumbbells and a cable machine.

let me know if you need any substitutions or modifications :)

use core to keep body straight and grounded

push up through the shoulders, almost touching at the top then control the entire way down. 

don’t come below shoulder height with your elbows!

Seated Shoulder Press

start with weight in front (palms facing you) then bring the weight out and up to a shoulder press

keep it nice and controlled!

Seated Arnold Press

hold one dumbbell while hammer curling with the other arm 

use core to keep body balanced.

do reps on each side!

Single Arm Hammer Curl with Hold

Start with palms facing out and bring the dumbbell up and over to an overhead position

Around the Worlds

Can do these laying on ground or bench
Use elbows as a hinge
Bend knees and place feet on ground or bench for lower back support if needed

Skullcrushers

Elbows at waist
Curl up then bring down for full range of motion
Alternate sides! Reps counted for each curl, not each side.

Alternating Curls

Core tight
Push through the palms/grip down towards the ground

Tricep Cable Pushdown

Week 1, Day 1: Shoulders and Arms

My poor legs😮‍💨😮‍💨😮‍💨

had to modify BSS and the single leg hip thrust but i hope to get stronger and be able to do it all the way through. loved the workout!

This workout kicked my a**, but in such a good way!! It was a challenge that I needed!

Kylee

Week 1, Day 2: Leg Day

have to work on my core exercises but it definitely woke me up this morning!!

Great workout really had to push myself to come glad I did😁👍🏼

First time barbell for me was a success! 😊 was fun!

LizJohnny

Week 1, Day 3: Back and Core

Great way to start my Friday morning!! Legs are on fire! Really pushed myself since I didnt have a machine for a certain exercise. You were so quick to respond with alternatives!! Thank you!

Week 1, Day 4: Legs

Week 1, Day 5: Full Body

Kaelyn

Week 2, Day 1: Shoulders & Arms

Caitlyn

Couldn’t do it all today… not a good day for me 😅

Week 2, Day 2: Legs

Week 2, Day 3: Back & Core

Truly is a mental game! Leg shakes don’t mean you’re done!

straining!! But helped me realize that even when I’m exhausted my legs can still keep going

Week 2, Day 4: Legs

Week 2, Day 5: Full Body

Week 3, Day 1: Shoulders & Arms

Those curtsey lunges have the side of my glutes feeeeling it :)

Just getting back into lifting and this workout was tough! Thanks for the guidance!

Brittney S

Week 3 , Day 2: Leg Day

This one had me feeeeeeeling it in all the best ways

Week 3, Day 3: Back & Core

Week 3, Day 4: Legs

Week 3, Day 5: Full Body Friday

Week 4, Day 1: Shoulders/Arms

LOVED this one. Taking the time to focus on the form & keep it controlled = really feel it

Week 4, Day 2: Leg Day

Week 4, Day 3: Back & Core

Amazing workout! Was not in the mood to workout but I’m glad I pushed myself to! I was nervous about the BSS & step up to curtsey lunges bc a month ago I could barely do them. I felt strong and MUCH better form in them. Crazy what a few weeks of consistency can do. They’re not perfect, but super happy to be improving in my form 💪🏼🥹

Week 4, Day 4: Legs

Great to wrap up week 4. Half way through the program and loving it! Great I’ll def be doing the second guide after this 💪🏼🫶🏼

Week 4, Day 5: Full Body Friday

Solid guide, but today was just not my day. I’m proud of myself for still showing up and pushing through it. But the weight was not moving and I could not get my breathing right. Tough day, but getting through it

Week 5, Day 1: Shoulders & Arms

AMAZING!! My quads are screaming with joy! Crazy I was scared of/ struggles to do 20 before & I just did 30/40 :) with good form :) so happy!!

Love these workouts. I always leave the gym with noodle legs! I feel myself getting a little stronger each week. Thanks for your guidance in the gym. The guide makes lifting more approachable

Week 5, Day 2: Legs

Week 5, Day 3: Back & Core

Week 5, Day 4: Legs

Only had 30 mins today, but happy u did what I could rather than skipping the whole day

Week 5, Day 5: Full Body

GREAT energy today. Did not want to go, but I showed up and had a FANTASTIC workout 🏋️

Week 1, Day 1: Shoulders and Arms

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