Name: Playbook - Lacey Lyons - Shoulders & Core
Uploaded: 2024-01-08T00:55:09.876Z
Duration: 45 min
Description: Shoulders & Core

Ashley McCartney

Melissa Kay

All you need is dumbbells for this one! Complete 3-4 rounds with a 45 second rest in between each set. Let’s crush this one!

- Control weight 
- Don’t rush the transition while twisting your hands
- Bring elbow parallel to shoulder height

Seated Single Arm Arnold press

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single arm lateral raise

- Raise dumbbell until you reach shoulder height
- Pull the dumbbell to your chest
- Explosively press the dumbbell forward
- Keep your core engaged
- Lower with a controlled movement
- Do not rest on legs at the bottom

Front raise + press out

- Keep a 90 degree bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises bent arms

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
- Point elbows straight out

Bent over dumbbell high rows

- From a high plank position
- Bring one leg out behind you and forward up to your elbow
- Return to starting position and repeat on one leg

High plank knee to elbow

- From a bent over position, bend forward bringing your chest parallel to the ground 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Palms facing out
- Lower with control back to starting position

Dumbbell bent-over reverse fly

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Shoulders & Core

Upper body AMRAP

Sarah

That was a burner my shoulders especially are muerto 🏴‍☠️🙌🏻

Katie

Upper Body Lift

I’m exhausted after that one! Core and legs are on fire.

Maddy

Ok dripping sweat and my legs are clown jello 🤣

Booty & Core!

Now that was super fun!!! I challenged myself and each round I increased my weights!

Decreasing Reps - Full Body

My arms feel like clown jello! I haven’t finished one of your workouts where at the end I’m dead 🙌🏻

Loved this workout! Was a great mixup from the normal upper body day!

3 Circuit DB Power

I’m completely out of breath after that one! Great workout!

Oh my god girl that was a burner!!! I loved the sweat dripping off me on that one 🙌🏻

Full Body DB Only

Oh my lord girl! I’m in shape and I couldn’t even get to part 2 I was dying! But I will get there some day!

7 Levels

I’m exhausted! The squats are a killer! I was tired after the first round. Great workout!

That was a killer!!! I completed all 3 rounds with a 45 sec rest in between each round in 18 mins and 13 seconds and I’m dead 🤪

Shoulders & Core

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