Name: Playbook - Liz Connors - W1 D4 - SHOULDERS, BACK, TRIS
Uploaded: 2023-10-17T03:52:47.316Z
Duration: 60 min
Description: W1 D4 - SHOULDERS, BACK, TRIS

• Standing tall, core braced, hold barbell with hands about shoulder width apart.
• Keep core engaged as you press bar up overhead. Be sure not to use your lower body to help.
• Slowly lower back down to your shoulders.
• 5-8 reps.

* Modify with dumbbells/kettlebells

Barbell Shoulder Press

• Set up as you did for the previous shoulder press, keeping knees soft. You should be able to go slightly heavier with these.
• Bend knees just slightly, push feet through floor (almost as if you were about to jump), & use this power produced by your lower body to press barbell up overhead.
• Slowly lower back down to shoulders to fully rest before moving into next rep.
• 8-12 reps

* Modify with dumbbells or kettlebells.

Barbell Push Press

• Kneeling tall, keeping core braced, lift slam ball high overhead.
• Aggressively & powerfully slam ball to ground.
• Pick up quickly & continue with the set quickly & powerfully.
• 10-15 reps.

Kneeling Ball Slams

SUPERSET 1

Seated DB Arnold Press + Plate Row -> W -> Press

• Sit tall with core engaged, holding dumbbells at shoulders with palms facing towards you.
• Keep core tight as you press dumbbells upward, simultaneously rotating hands so palms are facing away from you at the top of the movement.
• Slowly lower dumbbells back down to your shoulders, rotating hands back in as you do so.
• 8-10 reps.

Dumbbell Seated Arnold Press

• Lay chest down on a slightly inclined bench, arms extended straight down towards ground.
• Pull elbows up to about a 90 degree angle, squeezing your shoulder blades together.
• Externally rotate shoulders to a “W” position.
• From here, press plates away from your body, keeping them in line with the rest of your body.
• Bring back down to shoulders, internally rotate, & extend arms back down.
• 8-12 reps.

Chest Supported Row->W->Press

SUPERSET 2

KB Bird Dog Tricep Kickbacks + Seated Steering Wheels

• Set up on a bench with one leg extended behind you, opposite hand holding kettlebell - you’ll probably want to go a little bit lighter than if you were using a dumbbell.
• Bring elbow up to torso, at a 90 degree angle. Maintain this position throughout the movement.
• Keeping core engaged, extend arm & press kb back, squeezing triceps at top.
• Slowly lower & bend elbow to 90 degree angle starting point.
• 10-15 reps each side.

* Modify with dumbbell and/or keeping both knees on bench.
* Be sure not to use shoulder or momentum to press kb back!

KB Bird Dog Tricep Kickbacks

• Sit on bench, feet out wide, torso slightly hinged forward. Maintain this torso position throughout the movement.
• Arms extended down towards ground, between legs to start.
• Keep core engaged & lift plate to shoulder height.
• Turn plate one way & then the other way, like a steering wheel.
• Slowly lower back down.
• 8-12 reps.

* Modify by kneeling tall.
* Be sure to not move your torso during this movement!

Seated Plate Raise + Steering Wheel

SUPERSET 3

W1 D4 - SHOULDERS, BACK, TRIS

W1 D1 - DEADLIFT/HINGE

W1 D2 - CHEST, BACK, BIS

Willow

W1 D3 - SQUAT/KNEE DOMINANT

Shelby

W1 D5 - HIP THRUST/GLUTE FOCUSED

Dead ☠️ Love this circuit. I have an injured shoulder, and this was easy to modify around it.

Kaleigh

That was crazy hard! I harr te to admit i didnt want to finish but i did lol

Ciera

W1 D6 - CONDITIONING/CORE

W2 D1 - DEADLIFT

W2 D2 - CHEST, BACK, BIS

W2 D3 - SQUAT

W2 D4 - SHOULDERS, BACK, TRIS

W2 D5 - HIP THRUST

W2 D6 - CONDITIONING

W3 D1 - DEADLIFT

W3 D2 - CHEST, BACK, BIS

Finish with sprints??? Sure…sure…🥵💀

W1 D4 - SHOULDERS, BACK, TRIS

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