Name: Playbook - Suzanne Svanevik - W5/D2
Uploaded: 2022-04-19T13:19:51.656Z
Duration: 45 min
Description: W5/D2

Back & Shoulders

- Pull-ups 5 x 5
- Barbell Standing Shoulder Press @60% 5 x 8
- Close Grip Lat Pulldowns 3 x 15
- Machine Shoulder Press 3 x 12
- Seated Cable Row 3 x 12
- DB Side Lateral Raises 5 x 10

- Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you
- Hang with your arms fully extended, you can bend your legs at the knee if they’re dragging on the ground
- Keep your shoulders back and your core engaged throughout
- Pull yourself upward until your chin is above the bar
- Lower your body downward until your arms are extended again

Pull-ups (Pronated)

- Clean the barbell up to starting position (or get under the bar from a rack)
- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Standing Shoulder Press @60%

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close Grip Lat Pulldown

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine Shoulder Press

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Close Grip Seated Cable Row

- Start in a standing position, a dumbbell in each hand
-  Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells with control

DB Standing Lateral Raises

W5/D2

Rebekah

It was amazing! Can’t wait for the next work out

Kenny

Sini

W1/D1

Pearl

W1/D2

Holy cow 😮 I was down to using zero weight for the split squats by time I got there 😂. Challenging!! 🔥

My legs are shaking. I didn’t want to work out today, but I’m leaving the gym accomplished & ready for the weekend!!

W5/D2

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