Name: Playbook - Raquel Santos - SHOULDERS & CORE
Uploaded: 2023-02-26T01:13:10.032Z
Duration: 65 min
Description: SHOULDERS & CORE

1️⃣ SUPERSET
- Barbell push press - 4x8-10
- Band Y raise - 4x15

2️⃣ SUPERSET
- DB upright row/high pull - 4x12-15
- Seated DB snatches - 4x12 each side

3️⃣ SUPERSET
- Side lying rear delt raise - 3x8-10 each side 
- Seated alternating front raise with Iso hold - 3x60s

4️⃣ SUPERSET
- Seated bent over external rotation to press - 3x10-12
- Single arm DB overhead sit up - 3x12-15 each side

5️⃣ CORE FINISHER
- Weighted hovering bird dogs - 3x30s each side
- Med ball slams - 3x45s

Barbell push press

- Holding the band in each hand, maintain tension through the band
- Pull the band up and back forming a Y
- Engage your back as you pull
- Slowly lower your arms back down releasing tension from the band

Resistance band y raise

Superset 1

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your wrists
- Lower the dumbbells back down with control

Dumbbell high pull

Seated dumbbell snatch

Superset 2

Side lying rear delt raise

Seated alternating front raise with Iso hold

Superset 3

Seated bent over external rotation to press

Single arm dumbbell overhead sit up

Superset 4

Weighted hovering bird dogs

Med ball slam

Core Finisher

SHOULDERS & CORE

W3: Shoulders & Arms

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

CHEST/SHOULDERS/TRIS (Gym)

BACK & BIS (Gym)

SHOULDERS & ARMS (Gym)

UPPER BODY PUSH (Chest/Shoulders/Tris)

SHOULDERS & CORE

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