Name: Playbook - Legal Weight - Shoulders & Core
Uploaded: 2024-03-17T14:44:08.061Z
Duration: 60 min
Description: Shoulders & Core

We have a strength and hiit workout combined for shoulders and core. Let’s Work! 💪🏽

In a seated position on the floor, legs out in a V. Grab 2 KBs & clean them into a front rack. Keep wrists locked (not hyper extended) as you press straight up locking out.

Kettlebell Z-Press

Set cable/rope high. Grab rope with thumbs externally rotated & pull towards your mouth/nose.

Face Pulls

Lay on the ground, legs straight out in front of you, hold a plate directly over your chest. As you sit up, pull you head through your arms, keeping them locked throughout the entire exercise.

Plate Overhead Sit Ups

Circuit 1

Holding DBs in a front racked position, bend knees slightly then explode up pushing the DBs to the ceiling, locking out. As you drop the DBs back down, bend knees again for the next rep.

Dumbbell Squat Thruster

In a seated or standing position, raise arms out to your side but keep the weights in front of your body & up to shoulder height. Thumbs internally rotated & minimal elbow flexion.
If you do them standing, don’t use your legs for momentum or swing the DBs.

Dumbbell Lateral Raise

Sit down under the landmine & rotate bar from left to right.

Landmine Russian Twists

Circuit 2

Grip BB shoulder width apart or slightly wider. 
With the barbell overhead and arms extended
Lower weight down to your chest and press back up overhead.
Keep core tight, pelvis tucked. Do not hyper extend your spine

Barbell military press

- Hold the straight bar with your palms facing down, prone position.
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable Front Raise

Attach a rope at the highest setting. Grab onto the rope and pull towards your head. Keep each side close to your temples. In a kneeling position, you’ll want to round your spine as you pull your elbows to your knees contracting your abdominal muscles.

Rope Crunch

Circuit 3

Shoulders & Core

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Kenyetta

Shaden

Shoulders & Core

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