Name: Playbook - Ruba Ali - W3/D5 Shoulders + arms
Uploaded: 2021-05-07T16:26:15.618Z
Duration: 45 min
Description: W3/D5 Shoulders + arms

Elvira

Yvette

Fidelma Maunsell

Leick Costa

Amaziiiing!!! Fun and challenging I love your workouts so much. Perfect, keeping us on sweet spot. Really hope you are doing well, Wishing only best for you Ruba❤️big hug and big Thank You 🙏🏾

Katrina

Typos, unclear how Many single arm shoulder presses to do on each side.

Anne-Gabrielle Daudelin

Fiiiireeeeeeee❤️❤️❤️😍😍😍

Huda

Lizzy

Gaby Ruiz

Reanna Bray

Shoulders/Arms		
4 Circuits - 8 Exercises - 40-60 mins		
Equipment - DB, Foam Roller, Resistance Band, Yoga Mat		
		
Superset 1		
2 Exercises - 4 Sets	
- Squat & Upright Row	12 reps
- Up & Down Plank	20 reps(10 per side)
Rest 45 secs after each set
		
Superset 2		
2 Exercises - 4 Sets
- Shoulder Press (Overhand Grip) 10 reps
- Tricep Push Up 1 rep
Rest 45 secs after each set	
		
Superset 3		
2 Exercises - 4 Sets
-  Single-Arm Shoulder Press 20 reps (10 reps per side)
- Curl to Side Raise	12 reps
		
Superset 4		
2 Exercises - 4 Sets	
- Push Press 30 secs 
- High Plank Shoulder Taps 30 secs

-Stand with feet shoulder width apart while holding a kettlebell in front of your body.
-Squat down and touch the ground with the kettlebell and stand back up.
-As you reach the top of the squat raise your hands towards your chest as your elbows go ut to your sides high.
-Lower the kettlebell back into the starting position.
Repeat.

Squat and Upright Row

-Start in a plank position on your hands.
-Lower yourself down to your elbows one arm at a time into an elbow plank position.
-Raise yourself back up to your hands one arm at a time 
-Repeat back and forth

Up and Down Plank

Superset 1

-Stand with feet shoulder width apart while holding a dumbbell in each hand over your shoulders.
- Press the dumbbells overhead to full extension.
-Lower your hands back into the starting position.
-Repeat

Shoulder Press Overhand Grip

- Place both hands on the mat shoulder-width apart, feet together while resting on the balls of your feet. Engage your core. This is your starting position. 
- Inhale while maintaining a neutral spine, bend your elbows and lower your torso towards the mat.
- Exhale. Extend your elbows to lift your body back into starting position.

Tricep Push-Up

Superset 2

-Stand with feet shoulder width apart while holding a dumbbell in one hand at your shoulder
-With your hand in a neutral position (palms facing each other) press the dumbbell overhead to full extension.
-Lower your hand back into the starting position.
-Repeat

Single Arm Shoulder Press Neutral Grip

- Holding a dumbbell in each hand in a neutral grip (palms facing inwards), plant feet shoulder width apart. This is your starting position. 

- Inhale and Exhale. Bend your elbows to raise dumbbells towards your chest while keeping your elbows close to the sides of your body. 

- Inhale and raise your elbows outward and upward to shoulder height, ensure that your shoulder blades are retracted(pulled down and back). Your palms should now be in an overhand grip ( palms facing down).

- Exhale and extend your elbows to the sides and slowly lower your arms to the starting position.

Curl to Side Raise

Superset 3

-Stand with feet shoulder width apart while holding a dumbbell in each hand at your shoulders.
-Partially squat down and as you stand back up press the dumbbells overhead to full extension.
-Lower the dumbbells back to your shoulders
-Repeat

Push press

- Place both hands on the mat slightly further than shoulder-width apart. Extend both legs behind you, resting on the balls of your feet. Brace your core and ensure that your back remains in a neutral position.This is your starting position. 

- Inhale. Use your right hand to tap your left shoulder, ensuring that you’re engaging your abdominal. muscles to keep your body parallel to the floor. 

- Exhale. Lower your right hand to the starting position. While maintaining your breathing, use your left hand to tap your right shoulder, ensuring your body remains parallel to the floor at all times. 

- Lower your left hand to return to the starting position. Continue alternating between right and left for the specified time.

W3/D5 Shoulders + arms

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