Name: Playbook - Suzanne Svanevik - Vacation Workout • Back and Shoulders
Uploaded: 2022-12-04T11:53:03.257Z
Duration: 60 min
Description: Vacation Workout • Back and Shoulders

- Pull yourself up until your chin is over the bar
- The elbows should be extended in the bottom position on every rep

Pull ups

24 (12L + 12R) reps x 3 sets

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position with control

Seated DB shoulder press

- 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

- Start by attaching the resistance band between the wrists and place the palms against the wall
- Place your hands on the outside of your shoulders, and walk with your hands up and down
- Focus on pushing your elbows out all the way and «walk» with the same length between both hands all the way

Resistance band wall walk (rear delts)

Vacation Workout • Back and Shoulders

Legs And Glutes Workout

Dominique Walker

Push Workout

My legs are on fire I love it! The seated calf raises killed me. 🔥

Eliana Georgiana

Calf raises at the end was brutal 🥵🔥

Vacation Workout • Back and Shoulders

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