Name: Playbook - Penny Barnshaw - Shoulders, Core, Conditioning
Uploaded: 2024-02-22T02:30:26.036Z
Duration: 60 min
Description: Shoulders, Core, Conditioning

Workout Details

*Record your weights & reps in your notes app on your phone or a notebook 
**Modify Barbell & Kettlebell moves with dumbbells

Warm Up - 5 -10 Minutes General Cardio 

Single Set 1
Seated BB Military Press
3 x10-12  reps [+ 2 warm up sets]

Single Set 2
DB Push Press 4 x8-10 reps

Triset 4
4a.DB Lateral Raise 3 x10-12 reps
4b.Seated DB Alt Neutral Grip Front Raise 3 x10 total
4c.Seated DB Neutral Grip Front Raise 3 x10 reps

Single Set 5
Plank Shoulder Taps 4 x 30 secs work/30 secs rest

Single Set 6
Hanging Knees Ups
3 x20 reps
*Modify to Extended Reverse Crunch

Conditioning
DB Snatch – 30 secs work/10 secs rest
DB Situps-30 secs work/10 sec rest

Seated Barbell Military Press

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

Dumbbell Seated Alternating Neutral Grip Front Raise

Dumbbell Seated Neutral Grip Front Raise

Lateral Raise/Front Raise

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

Complete exercise 1 for 30 seconds then have 10 seconds rest before moving onto exercise 2. Complete 3 rounds total.

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

Dumbbell Situp & Reach

Conditioning- Snatch/Situp

Shoulders, Core, Conditioning

Billie

Back, Bi’s & Conditioning

Those Turkish get-ups are brutal, ended up doing 3 rounds of half get-ups .

Amber

Great work. Still have to master those Turkish get up but lol

Shoulders, Core, Conditioning

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