Name: Playbook - Nikki McGrath - Shoulders & Abs
Uploaded: 2025-01-30T18:06:47.455Z
Duration: 40 min
Description: Shoulders & Abs

All things shoulders and abs- let’s go!

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

Repeat these three exercises back to back with minimal rest

- Sit in an upright position, holding a dumbbell in each hand at the shoulders
- Press the dumbbells overhead by contracting the shoulder muscles and extending the elbows
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Seated Overhead Press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Shoulder Triset

Repeat these two exercises back to back with minimal rest

Lat Raises

Bumper Plate Sit up Taps

Shoulder & ab superset

Dumbbell around the worlds

Today you have a 3 minute accumulative PLANK. You’re going to hold it for as long as you can, and if/ when you stop to rest,  do 12 single leg sit ups BEFORE going back to your plank. Once you hit 3 minutes for the plank, you’re  done !

- Get into a plank position, face down with your forearms and toes on the ground
- Your elbows should be directly under your shoulders and the forearms pointed forward
- Your head is relaxed and looking at the floor
- Engage your abdominal muscles, drawing your navel to your spine
- Keep your body straight and rigid forming a straight line from your head to your heels, with no sagging or bending
- Hold this position for the desired time

Shoulders & Abs

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