Name: Playbook - Nikki Font - W6/D2 SHOULDERS
Uploaded: 2023-12-30T00:22:24.066Z
Duration: 45 min
Description: W6/D2 SHOULDERS

- 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

Dumbbell Arnold Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset - perform both exercises back to back with no rest between to complete 1 set

- Hold the dumbbells in front of you with palms facing down
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Hold the dumbbell in both hands 

Rotate in a halo motion over your head X amount of times in BOTH directions!

Halos

SS - front raises to halos

Hold dumbbells in hands, palms facing away

Keep elbows slightly bent and lift your hands up and around to the top of your head, then back down to starting position

Around the world

Start in plank position

Lower yourself one arm at a time until you are on both forearms

Push yourself back up to start position, one arm at a time

Complete 8 reps on EACH SIDE

Plank up down

SS - around the world to plank up down

Walk 10,000 steps today! 

Outside or treadmill. You can also complete the 10k step challenge as well!

10k Steps

W6/D2 SHOULDERS

Kayla Clarke

Felt good hitting everything with this workout!! Great for getting back into a routine 🫶🏼

Hannah Williams

Estuve enferma, después de una semana pude volver a entrenar y esta rutina fue hermosa! 💯

Tatiana

W1/D1 FULL BODY HIIT

Mari

Felt amazing! I'll be feeling this tomorrow morning but sooo worth all the toning and strength.

Jenesa

W1/D2 SHOULDERS

Danni

Brandon

W1/D3 BOOTY / HAMS / ABS

W1/D4 BACK / BIS / 10k STEPS

W1/D5 CHEST / TRIS / SPRINTS

Pensé q no llegaba a hacer todo pero pude!! Otro desafío ✅✨

the hardest workout I’ve ever hit! 🔥

Shelby

W1/D6 GLUTES / QUADS / ABS

W1/D7 REST

🥵 que buena rutina, empieza Facil, se complica a los 20seg jajaja 🤩🔝

W2/D1 FULL BODY HIIT

W2/D2 SHOULDERS

W2/D3 BOOTY / HAMS / ABS

W2/D4 BACK / BIS

W2/D5 CHEST / TRIS / SPRINTS

W2/D6 GLUTES / QUADS / ABS

W2/D7 REST

W3/D1 FULL BODY HIIT

W3/D2 SHOULDERS

Día entrenado, día ganado! Hermoso comienzo de semana 🥵🤩

W3/D3 GLUTES / HAMS / ABS

W3/D4 BACK / BIS

W3/D5 CHEST / TRIS

El salto 🫠
Hermosa 🏋️‍♀️🚀🍑

W6/D2 SHOULDERS

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