Name: Playbook - Liz Connors - W2 D4 - SHOULDERS, BACK, TRIS
Uploaded: 2023-10-23T04:33:12.348Z
Duration: 45 min
Description: W2 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.
• 4-6 reps.

* Modify with dumbbells/kettlebells

Barbell Shoulder Press

• Pretty much the same exact thing as what you did for the shoulder press, but take the weight off the bar & sit your butt on the ground!
• You can have your legs out straight or in a straddle position like you see me doing here.
• Keep your core engaged to help you sit up tall.
• 8-12 reps

* Modify with one heavy dumbbell held in both hands.

Barbell Z Press

• Set up in front of a wall in a half kneeling position.
• Take your ball back behind your head, keep core braced as you powerfully throw it at the wall.
• A wall ball would be ideal because it bounces back, but a slam ball works too!
• 8-12 reps

Overhead Wall Throws

SUPERSET 1

Leaning Lateral Raises + Iso Hold Tripod Rows

• Kneel on bench at a significant incline, leaning into it & gripping it with your free arm.
• Start with dumbbell in front of your legs.
• Keeping soft elbow & thinking of initiating the lift with your elbow, raise dumbbell up to the side until in line with your shoulder - due to the angle of your body, this will be higher than parallel with the ground.
• 8-10 reps each side.

* Modify with regular lateral raises.

Leaning Lateral Raises

• Set up in an elevated bear position, one hand on bench & other hand holding dumbbell.
• Pull elbow back towards torso, squeeze/pull your armpit back & hold at the top for 3 seconds before slowly lowering dumbbell back down.
• Keep core braced & hips square!
• 10-12 reps each side

* Modify with bench supported SA rows

ISO Hold Tripod Rows

SUPERSET 2

Cable Rope Face Pull -> OH Press + Bear KB Tricep Kickbacks + Hollow Hold Cable Rope Tricep Extensions

• Set up in half kneeling position, grabbing rope with thumbs and first finger towards you.
• Pull rope towards ears, squeezing shoulder blades together.
• From here, keep core braced & press rope upwards.
• Bring back down to shoulders & extend to starting position.
• 8-10 reps.

* Modify with regular face pulls (cable, band, TRX)

Cable Rope Face Pull -> OH Press

• Set up in bear crawl position, working elbow up in line with your back.
• Keeping core tight & hips square, extend at elbow to press KB back, squeezing tricep at top.
• Be sure to keep shoulders still!
• 8-12 reps

* Modify by placing knees on ground.

Bear KB Tricep Kickback

• Lay on back in hollow hold position.
• Be sure to be far enough forward that there is slight tension on the cable when you’re at the “bottom” of the movement.
• Holding rope with elbows bent & pointed up towards ceiling, extend elbows to pull rope forward & squeeze triceps at top.
• 8-12 reps.

* Modify in regular cable rope Tricep Pressdowns and/or use a band

Cable Rope Hollow Hold Tricep Extensions

TRISET 3

W2 D4 - SHOULDERS, BACK, TRIS

W1 D1 - DEADLIFT/HINGE

W1 D2 - CHEST, BACK, BIS

Willow

W1 D3 - SQUAT/KNEE DOMINANT

W1 D4 - SHOULDERS, BACK, TRIS

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 D5 - HIP THRUST

W2 D6 - CONDITIONING

W3 D1 - DEADLIFT

W3 D2 - CHEST, BACK, BIS

Finish with sprints??? Sure…sure…🥵💀

W2 D4 - SHOULDERS, BACK, TRIS

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