Name: Playbook - Shaina Fata - Upper Body | Shoulders Focused 💪🏾
Uploaded: 2024-05-08T00:27:47.963Z
Duration: 45 min
Description: Upper Body | Shoulders Focused 💪🏾

Lisa

Good upper body burn, quick but to the point!

Caitlyn

Crushed this one and my shoulders thanked me later 🥵. Loved the unilateral movements to really challenge each side!

EQUIPMENT
• dumbbells - I use various between 20-35 lbs
• pull up bar (optional) - you can sub pull-ups for push-ups instead
• long resistance band (optional)

Let’s get moving 😝!!

• start standing with feet hip width

• make a big circle forward with your arms, extending the fingers wide

• reverse the action and circle back

• keep repeating this back and forth pattern until reps are completed

Arm Circles

Pull on your forearm and push the hip out to the side.

Side Bend Swings

• start standing with feet hip width apart

• raise your arms up overhead, extending the arms straight and spreading the fingers wide

• draw the elbows down and along your sides, engaging the arms as you do

• extend back up and repeat

Over Head Pull-Downs

• Bring feet hip width.

• Try not to rock the hips and you walk out to a plank.

Plank Walk-Outs

• Start with your hands shoulder distance apart.

• Bend at the elbows to come down, keeping your core tight.

• Extend your arms engaging your chest as you push up.

Push-Ups

Warm-Up

DO SAME REPS PER SIDE

• start kneeling with a dumbbell in the hand on the side with the knee down

• make sure both of your legs are at 90 degree angles and the heel of your front foot is directly underneath the knee

• brace your core while lifting the chest up to lengthen the spine

• bring the dumbbell to your chest with knuckles facing OUT

• rotate the palm to face out and press the dumbbell up and over your head

• reverse the actions and lower back to your starting position

Single Arnold Presses

DO SAME REPS ON BOTH SIDES

• Start with feet slightly wider then the hips and place your hand on some sort of surface (a bench, wall, couch, or Plyo box works).

• step the foot on your weighted side back slightly for a staggered stance

• Make sure your spine is parallel to the floor and tighten your belly. Softly bend the knees and squeeze the glutes.

• Draw your elbow up and back along the side of the waist. Lower back down with control.

Supported Bent Over Rows

• start with your hands on the side of the surface and bring your butt as close as you can to the side

• dip down, pressing the elbows towards each other and holding the core tight

• modify with feet on the floor

Tricep Dips

• hold a dumbbell in each hand

• raise your hands straight out to the sides, keeping the elbows slightly bent

• only bring hands to shoulder height!

Lateral Raises

• MODIFICATION: do with a resistance band looped around the bar & around one foot or on your shins

• Grab the bar with your palms facing outward.

• Pull your torso up until your head is above the bar.

• Keeping your elbows close to your body.

• Pause at the top and lower with slow controlled motion.

Pull-Ups

Upper Body | Shoulders Focused 💪🏾

MaryEllen Bowman

Full Body | Functional 🔥

I love this one! Going to keep this one on repeat for full body! 💪🏼

Abby

Full Body | 20-Min | No Equipment 🔥

Sandra

marissa

Lizeth

Lower Body PUMP 🍑

Jessica

Oh my lord, this is the perfect workout! Love full body workouts that separate the upper and lower without doing too many compound exercises! Is a favorite for sure!

Barbara

Build & Burn | Full Body 🥵

Might have cursed your name only slightly when I saw the dips but in the end love you even more for them 😘

Clare

A total burner but I love it! Definitely will keep this one on repeat!

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Arael

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First time back in about a year. This workout was perfect for getting back to working out.

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Claudia

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Amanda

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Gina

Wow!!! Definitely this got me and my partner sweaty and strong!

Valerie

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Mhm yep love a yummy Shaina workout 💪🏼

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Andrea C

Mary-Martha

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Mica

IMPORTANT UPDATE

Lissette

Claudia Lizzette

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Joanne

Cierra

Whew, brought this workout outside 🥵 loved it!

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Jessi

Couldn’t do all the workouts but I did what I could! This is going to be my leg day for now on until I’m good at every movement

Felicity

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Dari

Full Body 🔥🥵

Erin

bhavya

Marco

Full Body | Strength + Cardio 🔥

First time diving into any of your programs, and wow, what a sweat! Looking for to the rest of my trial :) thanks!

Upper Body | Shoulders Focused 💪🏾

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