Name: Playbook - Shaina Fata - W1/D1 Shoulders & Core
Uploaded: 2024-02-21T18:52:09.209Z
Duration: 50 min
Description: W1/D1 Shoulders & Core

Cristy

Daniella

Came here from Builder 1.0! I loved this workout so much! Still working on my pull-ups, but the progress I already feel from Builder 1.0, and the amazing sets for just Day 1 of this program make me feel so strong!

Amanda

Erika

Amazing. Had to modify pull ups - not quite there YET! But soon enough! Overall, loved it!

Aysha

Loved the workout. A lil frustrating navigating the beginning, but after I figured it out, it was all good! I’m excited about trying these workouts. I always find your workouts efficient with great combination movements!

Jo-Annie Seda

Gina

Stephanie

Awesome! The thread and needle cool down confused me though and I wasn’t sure where I was feeling the stretch?

Kaylan

Victoria

Johanna

OMG!! What a killer first day of sculpt. 🔥😮‍💨

TerryAnn

So good! I can tell I’m going to love this program!

Sara

Omg this one definitely had me sweating and struggling but love the stretching at the end definitely needed at the end not bad for home work outs i actually like this🤌🏻👊🏻🙌🏻💯🙏🏼🔥💕💪🏻

Daphne

I absolutely loved this! Loves the warm-up and the cool down! Finished in exactly 50 minutes!

Cara

Elena

Angela

Arael

Great start to a new program! Excited to continue!

Jamie

Aimee

I am so happy I waited for this program!!? It's amazing!!!

Barbara

Let's crush Day 1!! We're mainly working shoulders and core today with some added exercises to work your upper body!

Any stand-alone exercises - complete all rounds before moving on to any other exercise

Supersets - complete each exercise per round

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

Side Bend Swings

• you want your hands to be far enough apart from each other so that your arms can stay straight the entire time

• slowly rotate the arms from front to back

Shoulder Flossing

• 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 1 - Shoulders & Core

DO SAME REPS ON BOTH SIDES

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

• 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

• hold a dumbbell in each hand above the shoulders

• bring feet hip width apart with a slight bend to the knees

• press both dumbbells up and over the head, keeping the core tight

• lower the dumbbells back down, controlled

Shoulder Presses

• 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

MAKE SURE TO DO BOTH SIDES

• start with your forearm on the floor, parallel to the top of your mat

• slowly rock to your side, keeping your shoulders above your elbow

• stack the feet

• keep the hips lifted at shoulder height

• don’t push your hips back!!

• keep your core engaged and try to hold steadily

Forearm Side Plank Hold

Superset 1

• MODIFICATION: do with a resistance band looped around the bar & around your feet 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

• hold the dumbbells or kettlebells at your sides

• roll your shoulders back, keeping your chest up

• keep core activated the entire time

• walk forward, focusing on keeping the core engaged throughout

Farmer's Carry

Superset 2

• start in a plank with a dumbbell underneath each hand

• draw one dumbbell back and along your waist

• when your elbow is drawn back as far as you can, fully extend the arm to engage your triceps

• reverse your actions controlled and repeat on your other side

Plank Row to Tricep Kick-Back

• start in a plank with your shoulders pressing up and hips at shoulder height

• draw one knee into your chest, holding the core tight

• quickly start to switch and hop off the feet, trying to keep yourself holding a solid plank

Mountain Climbers

Superset 3

• press down in the arm and lightly pull back to pull the shoulders apart

• stepping the foot back is optional

Thread the Needle

• clasp hands and draw the knuckles down and beneath your tailbone

• keep a slight bend to the knees when you fold while lifting your hips up

• draw the knuckles forward and relax your neck

Bound Forward Fold

• pull the arm across to one side before winding the arms around

• turn your head to gaze off of the opposite shoulder

Modified Eagle Arms

• keep your arm at 90 degrees and the elbow at shoulder height or higher - DO NOT bring the elbow down below the shoulders

• as you twist it is optional to just lightly lift the hip or take the foot all the way back and behind you

Intense Shoulder Stretch

Cool-Down 1 - Shoulders & Core

W1/D1 Shoulders & Core

W1/D2 Quads & Glutes

W1/D3 Full Body Smash

Quick, effective, challenging but so good!

Vanessa

W1/D4 Chest & Triceps

It was fantastic! Easy to follow and super challenging.

Veronica

Light on the abs but my quads are on fire

Kathrine

W1/D5 Legs & Abs

W1/D6 Cardio of Choice

W1/D7 Rest Day!

For some reason it won’t let me click more than 1 star 🤦‍♀️ I want to rate it 5 stars.

Mayra Ochoa

W2/D1 Shoulders & Core

Dari

Hannah

W2/D2 Quads & Glutes

Emma

W2/D3 Full Body Smash

I love your workouts!! Keep doing what you do. 🤗😍

Christina

W2/D4 Chest & Triceps

Keri Cooper

W2/D5 Legs + Abs

For anyone looking for ideas I do her HIT program followed by an "on the go" abs workout. So great!

Valeria Aceves

W2/D6 Cardio of Choice

W2/D7 Rest Day

Awesome! Loving your workouts. Keep them coming 😀💪🏽

W3/D1 Shoulders & Core

Isaura

Absolutely loving these workouts. So dynamic and a great challenge for the central nervous system, which is just what this 48 year old former CrossFitter needs!

Wow!! Love this workout!! 400 calories burned🔥

W3/D2 Quads & Glutes

W3/D3 Full Body Smash

Great workout. Added more but I enjoyed it

Aundra

W3/D4 Chest & Triceps

W3/D5 Legs & Abs

W3/D6 Cardio of Choice

W3/D7 Rest Day!

The best workouts! I definitely feel like I’m getting stronger. #keepputtinginthework 💪🏽

W4/D1 Shoulders & Core

W4/D2 Quads & Glutes

Some exercises feel too repetitive. The rest is fine!

Sika

I love these full body smash! So quick and super challenging 😅

W4/D3 Full Body Smash

Quick but sneaky workout! 💪🏼💪🏼

Kristy

Awesome chest and triceps! Love the strength I've been gaining through your programs!

I kinda want a back day... is there a program with that?

W4/D4 Chest & Triceps

Jessi

W4/D5 Legs & Abs

W4/D6 Cardio of Choice

W4/D7 Rest Day!

W5/D1 Shoulders & Core

As always, amazing leg day! End of the day, no pre workout but I kept pushing! Loving the results so far!

W5/D2 Quads & Glutes

W5/D3 Full Body Smash

W5/D4 Chest & Triceps

W5/D5 Legs & Abs

W5/D6 Cardio of Choice

W5/D7 Rest Day!

W6/D1 Shoulders & Core

W6/D2 Quads & Glutes

W6/D3 Full Body Smash

W6/D4 Chest & Triceps

I'm dead in the best way possible. A killer workout with front elevated back lunges as the finisher. I will be sweating for days! A-MA-ZING!

W1/D1 Shoulders & Core

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