Name: Playbook - Pauline Perina - W1/D3 Friday - Back, Shoulder + Core
Uploaded: 2023-10-13T15:02:21.381Z
Duration: 50 min
Description: W1/D3 Friday - Back, Shoulder + Core

Patricia

Snigdha

The run always makes me finish strong! Loved this one!

Virginia

This is your day 3 of week 1 - Today, we are targeting Back/Shoulder and core 

You have 7 exercises that need to be performed with a required number of reps x 3 sets before moving onto another. 

Take 45-60 sec rest between sets. 

When you are done with the last exercise (Plate Upright Row), you have 3 core exercises to perform as a circuit (20 sec each exercise and you have 2 rounds) 

Finish with 15-20 min cardio. 

Focus on your form. 

Grab weights allowing you to perform the required number of reps without compromising your form.

Reminder: Don’t go too heavy, form is key this week!

8 exercises to perform for a required number of reps / time

- Stand straight with your feet shoulder-width apart.
- Raise and extend your arms to the sides without bending the elbows.
- Slowly rotate your arms forward, making small circles of about 1 foot in diameter.
- Complete a set in one direction and then switch, rotating backward.
- 10 seconds on each side

Arm circles (small circles)

- Stand up straight with your knees slightly bent, your feet shoulder-width apart and your arms stretched horizontally to the sides.

- Cross your arms at the front and then quickly bring them back as far as you can.

- Repeat this back and forth movement until the set is complete.

- 10 seconds

Arm swings

- Stand straight with your feet shoulder-width apart. 

- Raise and extend one arm to the sides, without bending the elbows.

- Slowly rotate your arms forward, making big circles.

- Complete a set in one direction and then switch, rotating backward. 

- 10 seconds each arm

Single Arm circles (big circles)

- Stand holding a band forward of your shoulders
- Pull your arms apart with the band across the torso until you make contact with the chest 
- Release and repeat 
- 15-20 reps

Resistance band pull aparts

- Start the same way as doing the pull part, up over the torso pull apart a little bit at the top and finish down backwards as you can 
- if you can’t get from the front of your torso all the way back behind you, that’s okay simply go as far back as you can comfortably 
- 15 to 20 reps on this exercise

Banded Dislocations

- Attach a resistance band to a bar

- Get yourself into a half- kneeling position holding the band on the side with the bent knee

- Hold the band, press up and pull back down by activating your lat and shoulders

Half-Kneeling SA Overhead Press

- You can use Dumbbells or a resistance band 
- Elbow back and pinned to the side of your body 
- Do some external rotations 
- 8 reps on each arm

Rotator cuff

- Begin with your head straight and looking forward.

- Gently tilt your head to the right and start rolling it back.

- Keep rolling your head to the left and then down.

- Bring your head up to the starting position and repeat in the opposite direction.

- 10 seconds per side

Mobility - neck rotations

Dynamic Warm-Up (Upper Body)

- Start by selecting a weight. This will counter-balance your weight so the more weight you select, the easier the exercise becomes.

- To begin with, try selecting a weight slightly less than your own body weight and adjust accordingly.

- Stand on the support step and grab hold of the bar (using either an overhand or underhand grip) and place your knees/feet (depending on the machine) on the bar/pad.

- For an overhand grip, hold the bar wider than shoulder-width apart. If you opt for an underhand grip, a closer grip will likely be more comfortable.

- Keep your back straight, chest up and head looking forward.

- Squeeze your lats and biceps to pull yourself up towards the bar, as you would a regular pull up, until your chest is in line with your hands.

- Pause for a moment before lowering your body back down.

- Perform 3 sets x 8-10 reps

Assisted pull-ups

- Choose your weight and sit on the lat pull-down machine, adjusting it so that your thighs fit under the supports. 
- Grasp the bar with a pronated (overhand) grip, with your hands more than shoulder-width apart and your palms facing forward
- Lean back slightly, keeping your chest up
- Exhale as you slowly pull the bar down until it touches the upper part of your chest.
- Squeeze your shoulder blades together and hold for a count of two.
- Inhale as you slowly return the bar to the starting position.
- Repeat for 10 repetitions.

Lat pulldown

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Stand with feet shoulder-width apart, holding dumbbells at your sides. 
- Press the hips back in a hinge motion, bringing your chest forward and almost parallel to the floor. 
- Let the weights hang straight down (palms facing each other) while maintaining a tight core, straight back, and slight knee bend.
- Raise both arms out to your side on an exhale. Keep a soft bend in your elbows. 
- Squeeze the shoulder blades together as you pull them toward the spine.
- Lower the weight back to the start position as you inhale. 
- Avoid hunching your shoulders, and keep your chin tucked to maintain a neutral spine during the exercise.

Dumbbell Reverse Fly

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Grab 2 light dumbbells 
- Keep elbow slightly bent 
- Raise until you reach shoulder height
- You have 3 sets x 10 reps

Dumbbell side Lateral raise

- Stand tall and hold the top of the plate with hands close together.
- Brace your core to prevent your torso from moving too much and row the weight up until it’s underneath your chin. Lower the weight back down with control.
- 3 sets x 10 reps

Plate Upright Row

- 3 exercises 
- 20 sec per exercise 
- No rest between exercises 
- 2 rounds 
- Take 60 sec rest between rounds

- Begin with a plank position 
- Extend one arm at a time and bring it back to the original position keep your core tight

Plank Extension walk

- In a V-like sitting position, extend your legs out and back in towards your chest.
- Keep your hands beside your hips or try putting them in the air in a 'touch down' or wide arm position.

Seated In and outs

- Lay face down on the ground with extended legs
- Point your toes while you place your hands beneath your shoulders
- Push yourself into the plank position (forearm)
- Maintaining a tight core and flat back, bring your left knee to your right elbow
- Pause and slowly return each to the starting point
- Repeat with the other side and keep alternating

Forearm plank knee to elbow

Core circuit

- Run at a good pace for you for 15-20 minutes 
- Increase speed and intensity as you progress
- Add an incline for more

Running

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Francheska Davila

My arms were jello the second I started LOL🔥🔥🔥

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April Dagley

I forgot to write my review the day of. It’s the day after and my glutes are sore!!!🔥

W1/D3 Friday - Back, Shoulder + Core

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