Name: Playbook - Nikki Font - W2/D2 Shoulders / Abs
Uploaded: 2023-12-30T00:22:23.768Z
Duration: 60 min
Description: W2/D2 Shoulders / Abs

Shoulders are shaking! Plank up downs are 🔥🔥🔥🔥

Julissa

Emma

You will need :

- Bench
- Dumbbells
- Cable Machine

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

ARNOLD PRESS

- With your chest flat on an incline bench and a dumbbell in each hand
- Lift the dumbbells up at a 45° angle
- Squeeze your shoulders at the top
- Slowly lower the dumbbell back down

CHEST SUPPORTED FRONT RAISE

SS - complete both exercises, back to back, with no rest in between, to complete 1 set

- Raise the cable with a slight bend at the elbow
- Raise until you reach shoulder height

SA CABLE LATERAL RAISE

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

ROPE CABLE FRONT RAISE

Superset #1

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

10 on BOTH sides

PLANK UP DOWN

12 Decline Sit Ups
12 Russian Twists
12 Crunches

4 rounds!

💡Complete ALL 3 exercises in a row (36 reps). Then REST, & repeat 3 more rounds!

Decline Abs

W2/D2 Shoulders / Abs

Marian  Hernandez

Waldo

Ekene

W1/D1 Full Body

Was great started with air bike for 20 min then to this workout finished off with 10 min on the stairs wheeeeee !!!

Sweating my butt off. GREAT workout. The ab session was killer. 🔥

Nessa Breann

W1/D2 Shoulders / Abs

Diana

W1/D3 Glutes / Hamstrings

Exzon

Your abs are not ready, but they will love you after

Mary Petrizzi

I loved it! I’m already so sore from yesterday 😫

Aspen

W1/D4 Back / Bis / Abs

W1/D5 Chest / Tris

W1/D6 Glutes / Quads / Abs

W1/D7 Rest

Ally Leara

this thrusters were killer today!!🥵🥵

W2/D1 Full Body

W2/D3 Glutes / Hamstrings

W2/D4 Back / Bis / Abs

The push ups with chest flys is *chefs kiss* 🤌🏼💋

W2/D5 Chest / Tris

W2/D6 Glutes / Quads / Abs

W2/D7 Rest

W3/D1 Full Body

Shoulder burn and sweat was great and then the ab finisher brings the workout to a new level

W3/D2 Shoulders

W3/D3 Glutes / Hamstrings

The ab finisher is an awesome end to this workout

W3/D4 Back / Bis / Abs

W3/D5 Chest / Tris / Abs

Teresa

W3/D6 Glutes / Quads

W3/D7 Rest

W4/D1 Full Body

W4/D2 Shoulders

W4/D3 Glutes / Hamstrings

W4/D4 Back / Bis / Abs

W4/D5 Chest / Tris / Abs

This work out really ends a killer week. A challenge I definitely recommend.

W4/D6 Glutes / Quads

W4/D7 Rest

W5/D1 Full Body

W5/D2 Shoulders / Abs

W5/D3 Glutes / Hamstrings

W5/D4 Back / Bis / Abs

W5/D5 Chest / Tris

The split squat superset gets me every time 🔥

W5/D6 Glutes / Quads

W5/D7 Rest

Today I really felt how far I have come since starting this program. I was surprised by now well I was moving through every part. Stayed committed and now I’m feeling empowered

W6/D1 Full Body

Shoulder day is becoming my fave, I’ve seen so much growth & progress. 💪❤️

W2/D2 Shoulders / Abs

Community

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