Name: Playbook - Penny Barnshaw - Shoulders, Core & Conditioning
Uploaded: 2024-02-22T02:30:26.012Z
Duration: 60 min
Description: Shoulders, Core & Conditioning

Billie

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

Cherie Ashby

Happy Training ✌️

Workout Details

Warm Up -See  Recommended Warm Up-Upperbody/Chest Focus

*Record your weights & reps in your notes app on your phone or a notebook 

**Modify Barbell & Kettlebell moves with dumbbells 

Single Set 1
Seated Military Press
5 x 6-8 Reps [+ 2 warm up set

Compound Set 2 
2a. Band Pull Aparts  3. X 20 reps
2b. Standing DB Lateral Raise 3 x 10 reps

Compound Set 3
3a.Half Kneeling One Arm Press 3 x 10 reps. e/s
3b.BB Situp 3 x10 reps

Conditioning 4 Rounds
4 KB Turkish Getup (L) Side
4 KB Turkish Getup (R) Side
12 Hanging Knee Ups 

Burnout 3 x
Plank Hold x 60 secs/15 secs rest

Seated Barbell Military Press

2a. Band Pull Aparts 3 X 20 reps
2b. Standing DB Lateral Raise 3x 10 reps

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Dumbbell Standing Lateral Raise

Compound Set 2

3a.Half Kneeling Landmine Shoulder Press 3 x 10 reps e/s
3b.BB Situp 3 x10 reps

Half Kneeling Landmine Shoulder Press

Barbell Situp

Compound Set 3

4 Rounds
4 KB Turkish Getup (L) Side
4 KB Turkish Getup (R) Side
12 Hanging Knee Ups

*have minimal to no rest between rounds 

Modifications
Turkish Getup to Half Getup

Hanging Knee Ups to In & Out Abs

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Kettlebell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Kettlebell turkish get up

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

Shoulders, Core & Conditioning

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