Name: Playbook - Pierre Dalati - W2/D4 Thursday 2: Shoulders & Core
Uploaded: 2022-05-02T16:13:55.668Z
Duration: 50 min
Description: W2/D4 Thursday 2: Shoulders & Core

In this workout we’ll be doing 4 supersets each including one shoulder exercise and one ab exercise

Superset:
- Handstand Push Ups
- L-Sit

(Easier progressions available)

- Face a wall on a handstand position 
- Grip 2 dumbbells (optional)
- Perform handstand push ups

Easier progression:
- Wall handstand holds (max hold)
- Pike push ups

Wall Handstand Push Ups

- Using 2 dumbbells or parallettes
- Elevate yourself into a L-sit position 
- Hold the movement 

Easier progression:
- Tucked L-Sit

L-Sit

HD Push Ups / L-Sit

Superset:
- Lateral DB raises
- V-Ups

(Easier progressions available)

- 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

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Easier progression:
- Tucked V-Ups

V-ups

Lateral Raise / V-Ups

Superset:
- Front Plate Raises
- Russian Twist

(Easier progressions available)

- Raise plate until you reach shoulder height 
- At the top of the movement, rotate the plate in both directions
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise (with rotation)

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Easier progression:
- Bodyweight only Russian twists

Med ball russian twist

Plate Raise / Russian Twist

Superset:
- Reverse flys
- Side Plate crunches

(Easier progressions available)

- Begin tipped forward with one arm on a bench and the other holding the dumbbell
- With a slight bend in the elbow and arm extended below your chest
- Raise the dumbbell up until your arm is in line with you shoulder 
- Lowering with control back to starting position

Perform on the other side

Dumbbell bent over reverse flies

- With a plate in one hand 
- Lower the plate on the side you are holding it
- Come back up squeezing your oblique on the opposite side 
- Repeat on the other side

Side Plate Crunch

Reverse Flys / Plate Crunch

- Place your hands shoulder width apart 
- Point your fingers outwards 
- Lean forward until your hands are aligned with your hips 
- Come back to the starting position and repeat

Finisher: Pseudo Leans

W2/D4 Thursday 2: Shoulders & Core

It was amazing bro.. I really feel it and I love how everything is in order so i won’t have to just do random things in one workoit

Geovanny

Chase

Munsoor

W1/D1 Monday: Hybrid Back & Shoulders

Zach

W1/D2 Tuesday: Hybrid Chest

I’m an athlete but new to lifting especially with legs. I got in and out no problem, felt the burn but didn’t need to overload myself. Thank you 🙏🏾

W2/D4 Thursday 2: Shoulders & Core

More workouts from Pierre Dalati