Name: Playbook - Sally McRae - Shoulders & Back
Uploaded: 2022-12-23T16:26:48.188Z
Duration: 60 min
Description: Shoulders & Back

Casey Masters

Julie

That was really nice.  New moves. The hardest was the kneeling cable press

Linda Strawn

Robin Packer

Damn tough but doable. Not as much fun as flying air refueling 😉

David

First time I did this be and it definitely hits the mark.  Great variety of muscle groups and perfect time.

Alicia

Meghan

Trying to get better at climbing while training for my first 50k!! DTW!!!

Seeing gains slowly but surely! Finished with 3 x 20 all out bursts on assault bike!

Anna

Allison

Caitlin

Laura-Jayne

Stephanie

Loved this hard but motivating workout 💪🏻💪🏻

Elizabeth

This was great … I really needed it 💪🏼

Silvana

Alison Megan

LittleLion

Great workout! I did get a little confused on some of them when the instructions didn't match the video. Like the gorilla rows, the instructions say wide leg but the video shows a narrow stance. I just wanted to make sure I was doing it correctly.

Christy

I’m addicted this is my ultimate favourite- sally your my person

Madina

Charlcie

I really need to work on back strength and posture so this is a great workout that I will do often!

Tammy Halliburton

I did 20k outdoor run in the morning now it’s upper time😝😝😝

yangBAE

Matt

Megan

Jess

Tough workout, but I loved the different movements.

Katie

Just the upper body burner I was looking for

Lindsey

OOohweeee! That was awesome! Thanks so much, Sally! 💛💛💛

Hannie Ylagan-Nicanor

Alexander

Gretchen

Heather

Malu

Spice this gym workout up by doing 20 minutes of Stairmill before and after the lifting.💪

As always, reduce or eliminate exercises as needed. Or add sets/increase weight size to continue building. 

This is a longer routine so splitting up into two days is great too! 💪

- Hinge forward to a bent over position
- Grip the end of the bar and row it up engaging your back throughout the movement
- Lower the bar back downs with control
- Complete desired reps then repeat on the opposite side

Landmine single arm bent-over row - forward facing

- Grab the V-bar with the palms facing each other
- Stick your chest out and lean back slightly
- Using your lats, pull the bar down as you squeeze your shoulder blades
- Pause and return to the initial position

V-bar pulldown

- Pull keeping your elbow close to your body
- As you pull rotate your wrist slightly 
- Engage your lat as you pull

Single arm underhand grip seated row

-choose moderate setting
-back flat, hinge at hips & back flat
-pull arm back pointing elbow back
-keep arm close to side 
8x each side

Cable row-single arm

-Straight bar
-stand tall and hinge at hips as you keep arms straight and pull bar down toward thighs 
-engage abs

Cable pull down

-Test with amount of weight before beginning. Find weight that allows you to pull arms overhead and maintain smooth control. 
- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

-start with light weight to see where you are able to press/punch straight up
-kneel and engage abs
-press overhead 8x each side

Cable kneeling overhead press

Choose a light weight
Raise with complete control up and down 
Engage abs & keep knees soft 

8 reps each side

Arnold raises

- With wide leg stance and a flat back hold a dumbbell /plate/kettlebell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

One of my fave exercises! You’re targeting back, biceps, abs!💪

Dumbbell gorilla rows

Stay still & in control of your body entire time- limit swaying 

Drive knee straight up and contract abs then switch, do this smoothly as you continue alternating. A modification is at end of video (forearms)

Do 20 reps

Shoulders & Back

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