Name: Playbook - Liz Connors - W6 D4 - SHOULDERS, BACK, TRIS
Uploaded: 2024-02-19T19:16:48.196Z
Duration: 60 min
Description: W6 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

• Start in half kneeling position.
• Hold a KB upside down by handle so bell is up towards ceiling - this SHOULD feel wobbly.
• Keep core engaged & press kb up, doing your best to not let the kb fall from its position.
• Focus on lowering in a slow & controlled manner.

REPS: 8-12

* Modify by holding KB in a half rack position rather than bottoms up.
* Definitely go lighter than you would for a regular overhead press!

KB Bottoms Up Press

SUPERSET 1

Cable Lateral Raises + Hollow Hold Skullcrushers

• I typically use a split stance here, but totally up to you!
• Elbow soft with a natural bend, but do NOT let it bend more or straighten out as you go through the movement.
• As always, keep your core tight.
• Initiate the lift with your elbow, lift up to shoulder height, no higher, and lower back down.
• Think CONTROL with these. So many people use their hips or shrug their shoulders to get through this movement. If you have to do that from the get go, you need to go lighter.
• 8-12 reps

Cable Single Arm Lateral Raise

• Lay flat on back, lower back pressed to floor, legs extended & elevated, arms extended up (slightly angled back) & holding db.
• As you float legs off ground, bend elbows to bring DB down towards head (if your head is elevated as mine is, db will go behind your head. If not, will likely be headed towards your nose) & extend.
• Focus on keeping core engaged, lower back pressed to ground, & BREATHING.
• 10-12 reps

* Modify by keeping knees bent or feet on the ground.
* Can also use lighter dbs in each hand rather than one heavier db.

Hollow Hold Skullcrusher

SUPERSET 2

Cable SA Tricep Pulldown + Seated Plate Front Raise -> Steering Wheel

• Start standing tall, feet next to each other & fairly narrow, slightly hinged at hips. Cable should be set to a very high (if not highest) position, no attachment necessary.
• Grab cable pulley with hand, keep elbow glued to side, & elbow bent to begin. Extend at elbow, pressing down & back, squeezing tricep at bottom.
• Be sure NOT to use shoulder joint! Only elbow joint should be moving.
• Control on way back up - do not let cable pull you!
• 10-15 reps each side.

* If you don’t have a cable machine, you can do these with a long elastic band OR sub in dumbbell tricep kickbacks.

Cable Single Arm Tricep Pulldown

• 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

W6 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 D4 - SHOULDERS, BACK, TRIS

W2 D5 - HIP THRUST

W2 D6 - CONDITIONING

W3 D1 - DEADLIFT

W3 D2 - CHEST, BACK, BIS

Finish with sprints??? Sure…sure…🥵💀

W6 D4 - SHOULDERS, BACK, TRIS

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