Name: Playbook - Simply Mander - Back & shoulders
Uploaded: 2024-01-01T19:10:19.813Z
Duration: 37 min
Description: Back & shoulders

Alicia

Not gonna lie that was way harder than I thought it was gonna be! Renegade rows☠️

Kaylee

Would love a secondary option be listed for renegade rows. I modified to on my knees, but for those who aren’t sure what to do if they can’t complete!

Shelby

Not much challenge. Very short. Took 22 minutes not 37.

Jennifer

Doing weight lifting later today this was a great accessory.

Meghan

Such a great upper body workout! Loved it!!

Carolyn

Cassie

Jessica

Ashleigh

Great sweat for someone who is having some lower body problems! Thanks 👍💪

Caroline

Considering I live in North Carolina….. the heat killed me a little extra

Carla

Great! Need to increase my weights next time.

Johanna

Leslie

Treva

Victoria

Holy smokes, amazing work out! That last super set was 😳🔥

Hailey

Heather

Nikki

Definitely a fantastic workout! Gonna feel the soreness already lol

Brigitte

LOVED THIS! Those renegade rows killed me in the best way.

Gia Gaudio

Ashley

Chrissy

Jess

Def won’t be able to feel my arms tomorrow, love this!

Chelsea

Awesome for coming back slowly from back pain! Subbed the renegades for shoulder taps but still had a blast!

Easy to follow with great notes for form! Very helpful for getting back on track

Christina

Sarah

Lindsay Odoniel

Such a good workout!! I’m gonna be sore tomorrow! 🔥🔥

My shoulders are on FIREEEE!!! Such a great workout! 🥵

Great workout as always! 👏🏻💪🏻💕

Kaleena

Korrine

Courtney

Loved it!!! Got a good pump that didn’t take too long which is perfect 👌🏽👌🏽

Mariana

Jaquelin

Thank you for changing it up so it’s not so boring 🔥

Tasha

Short, but, SPICY!!! 🥵🙌🏻💪💪

Monica

MariA

Annie

Awesome! SO happy you are using this app now, exactly what I have been looking for. 😄

A. Superset 3 rounds:
12 bent over dumbbell row 
10 standing lateral raise 

B. Single arm alternating shoulder press:
10/8/6/4/2
(10 right arm, 10 left arm, 8/8)

C. 4 rounds:
8 DB upright row
8 renegade row
8 bent over flies

A. Superset 3 rounds:
12 bent over dumbbell row 
10 standing lateral raise

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset A

- start with your feet at shoulder width apart
- bring the dumbbells up to the front rack position
- press one dumbbell up overhead fully locking out your elbow
- keep shoulder, wrist, and elbow stacked and brace your core

Alternating DB overhead press

C. 4 rounds:
8 DB upright row
8 renegade row
8 bent over flies

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

Dumbbell upright row

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- hinge at the hips at a 90 degree angle
- slight bent in your elbow
- embrace your core 
- lift the weights to where your hands are at shoulder height

Bent over rear delt fly

Superset C

Back & shoulders

It’s as challenging as you make and boy did I make it 🫠🍗🍗❤️

Lindsey

High volume quad/leg day

Back squat strength & metcon

That one seems easy at first glance but my cheeks are screaming by the end 👀🍑

Sydney

😩🫠 I don’t need my legs tomorrow, it’s okay.

Why was that so hard! Hhhhaa! I was so winded! 🤣

Molly

Lower body/glute focused hypertrophy

Legs are on fire. This snuck up on me ! Fire

Amanda

Kara Padilla

Lower body strength

Impressed I was able to do all the pushups! Just the workout I needed today 👍🏻

Back & shoulders

Community

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