Name: Playbook - Laura Cabrera - Day 4 - Back & Shoulders
Uploaded: 2024-01-17T19:28:04.455Z
Duration: 45 min
Description: Day 4 - Back & Shoulders

Warm Up 
Circuit 1 min each x 3
1. Plank 
2. Elevated Push Up
3. High Plank Hold 

Workout
15 reps x 3 rounds
1.One Side Pull Down Back
2. Cable Fly
3. Shoulder Press (dumbbells) 
4. Side to Side Shoulder Variation 
5. Shoulder Front Raise

Finisher
1. Liss Cardio - 30 minutes

Plank Alternating

Start in a plank position with the hands palms down under the shoulders, the feet on the ground, and the back straight, pushes the body up and lets it down by an alternate straightening and bending of the arms.

Elevated Push Up

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High Plank Hold

Circuit 1

Lat Pull Down One Arm

Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. Move both your arms back and out to the side, keeping them straight throughout the movement. Slowly return the handles to the start position.

Cable Fly Back

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- From a seated position
- Raise the dumbbells forward and up to shoulder height. Hold it there and move side to side. Slow and control the movement 
- Keep a slight bend at the elbows

Shoulder Raise Static Variation

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Front Raises

Day 4 - Back & Shoulders

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 & Shoulders

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