Name: Playbook - kennedy nease - shoulders, tris n core
Uploaded: 2024-04-01T02:45:38.618Z
Duration: 50 min
Description: shoulders, tris n core

ya need some dumbbells and a platform for this one! 
one exercise uses a cable machine but you can sub it out for a resistance band if at home :’) 

for optional cardio - 30 sec sprint, 30 sec fast walk intervals! go for 10 mins😮‍💨

keep elbows in and push through the triceps

can modify on knees!

Narrow Pushups

Use a step, box, couch, platform, any kind of elevated stable surface

The further out your feet are the harder these will be

Tricep Dips

Core and glutes engaged to protect low back

Shoulder Press

Start with palms inward, then extend and come up. Keep glutes and core engaged

Arnold Press

Elbows in and close to your head, glutes and core engaged to protect low back

Overhead Tricep Extension

Come out to shoulder height then lower and come forward and raise to shoulder height

Try to avoid swinging the weights out to keep it controlled

1 lateral + 1 front raise = 1 rep

Lateral to Front Raise

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

Tricep Cable Pushdown

Place the dumbbell out in front of you. Using your core, bring your legs in towards your chest, then extend out while alternating around the sides of the dumbbell. Do 20 reps (10 on each side of the dumbbell) for 3 sets.

In and Out Crunches with Dumbbell

Use your obliques to drive your hips side to side, dipping towards the ground.

Oblique Dips

Hold side plank and use obliques to bring leg up and crunch towards elbow

To modify, come down on knees and hold side plank

Do reps on each side

Side Plank Crunch

shoulders, tris n core

Adaliña

Me and My friend did this workout today! Super fun and gave us energy for the rest of our day!!

Leslie

Shoulders

Holy crap. I'm out of shape. Thank you for your workouts. They're realistic and make me want to continue

Nairobi

On the plank lifts I wish you showed your whole body. I feel like it would of helped me if knew how your feet were placed during it, other than that, it was a great workout!

Emma

I think the workout was really good, I was just unfamiliar with some of the sets so it made it more complicated. For upper body I would’ve liked to seen more basic sets for the first one.

Lacey

Upper Body

Bailee

I forget that at home workouts can be just as hard as the gym until I do one of your workouts!

Tori

Ashley

30-min Back and Biceps

Great workout!! Truly felt da burn :)) Beginner friendly as heck!!

Stephanie

Biceps and Triceps

Really great!! I didn't have time to go to the gym so this was a killer alternative

shoulders, tris n core

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