Name: Playbook - Nikki Font - Day 9 - Shoulders
Uploaded: 2023-12-30T00:22:23.492Z
Duration: 45 min
Description: Day 9 - Shoulders

So much versatility in exercises to hit the shoulders keeps it interesting and fun 🤩

Mary Petrizzi

You will need :

- bench
- dumbbells
- cable machine
- dip machine

- stand with your side to the cable machine and cable in your opposite hand
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

- sit with your legs out and core engaged
- Press the dumbbell up until your reach full extension 
- Lower slowly

Single arm shoulder press with leg dip

- Lay face up on an incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Incline dumbbell front raises (alternating)

- Lay face down on an incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Incline dumbbell front raises (prone)

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

Day 9 - Shoulders

Emma

Marcelle Varela

Freaking amazing, the hip thrusts were KILLER

Julissa

Day 1 - Booty & Quads

Sooooo good!!! Shoulders in fire!!! Finished it with a 12min walk in the treadmill, speed 4, incline 5.5

Lotty

Day 2 - Back & Shoulders

I’m not much of a runner but I pushed myself today 🥵

Colleen

haven’t ran in OVER 2 years! felt SO GREAT to get back into it with this!! thank you soooo much!!🏃‍♀️⌛️

Tessa

Day 3 - Sprint Intervals

Anne

Did this with my husband and he wanted to kill me 😂 awesome workout to pop that booty

Debbie

The ab finisher 🔥 Great burn throughout

Day 9 - Shoulders

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