Name: Playbook - Laura Cabrera - Day 4 - Back & Shoulder
Uploaded: 2024-01-17T19:28:04.287Z
Duration: 45 min
Description: Day 4 - Back & Shoulder

Warm Up
Circuit 1 - 3 Rounds
Elevated Push Up x15
Medicine Ball Slams x15

Workout
Seated Cable Row 4x15
Plate Front Raise 4x15
Shoulder Press with bar 4x15
Barbell Row 4x12

- Place your hands on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Elevated Push Up

Medicine Ball Slams

Warm Up

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate Front Raise

- Elbows forward of shoulders
- Press the bar overhead
- Lower the bar

Shoulder Press with Bar

- Hold the bar with an underhand grip
- Hinge forward at the hips
- Row the barbell up toward your torso, engaging your back as you pull
- Lower the bar with control

Barbell Row

Day 4 - Back & Shoulder

Ines

Day 1 - Legs

Amazing WOD💪🏼☀️ Thanks coach!!!

Alessa

Laura Cabrera

Day 2 - Back & Biceps

Day 3 - Glutes

Super nice!!! I felt powerful after this WOD 🤍

Day 4 - Back & Shoulder

More workouts from Laura Cabrera