Name: Playbook - Sweat Rewards - Week 4 D7-Back & Shoulders
Uploaded: 2024-01-02T14:44:05.459Z
Duration: 30 min
Description: Week 4 D7-Back & Shoulders

Finally finished a workout in the prescribed time!!

Sunette

- Jack your feet out and in while alternately bring one arm overhead
- Repeating back and forth for time or reps

Cross jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start in a high plank position
- Walk your hands down onto the forearms in low plank position
- Walk your hands back up to high plank position
- Repeating for time or reps

High low planks

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

Warm up

Back and shoulders. In crease weight each round

- Holding a dumbbell in each hand with a reverse grip
- Hinge forward at the hips into a bent over position
- Row the dumbbells up toward the hips, engaging your back
- Lower the dumbbells with control
-increase weight each round. If using same weight stick to 15 reps

Bent over reverse DB row

DB Around the world

Super set 1

Move through the exercises as a circuit and rest once all four exercises are complete.

- Holding a dumbbell in each hand with a neutral grip
- Hinge forward at the hips into a bent over position
- With a slight bend at the elbows, raise the dumbbells up until your arms are in line with the shoulders, engaging your back and rear delts
- Lower the dumbbells with control

DB bent over back fly

- Stand tall holding a dumbbell in each hand
- With a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Raise the dumbbells forward and up to shoulder bought
- Lower the dumbbells back to starting position

DB lateral raise + front raise

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

DB renegade rows

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

DB upright row

Giant set 2

Last set to failure, meaning as many reps as you can.

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- Raise plate forward and up until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest the plate on your legs at the bottom
-use dumbbell as an alternative to wait

Plate front raise

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top and pull your arms back 
- Lower back to starting position

Supermans

Burn out set

Week 4 D7-Back & Shoulders

I love new challenge, I just need to commit and complete😬

Shannon

Chenai

Ruth

Decide, Commit, Succeed Challenge Intro

It’s was simple but intense. I wanted to stop but I was like if u can’t do this how will u make it through out the week

labrisha

I definitely underestimated this workout! I’m soaked in sweat! 💪🏾

Asha Fears

Renee

Week 1 D1 Power Dumbbells

Great workout, I also had to modify some, but I finished.

SaMora 

Did a lot of modifications today, but still for a good workout.

Definitely a little challenging but managed to get through this workout faster than yesterdays. 🎊

Week 1 D2  Functional Factors

Won't lie I didn't wanna work out today but glad I did. It burned oh so good!!!

Olivia

Week 1 D3 Cardio Chaos

🔥🔥 great timing my body was ready for a break.

This was a workout however very good because now I can do yoga tmrw 💪🏾😅☀️🚪

michelle

Carmen

week 1 D4- mobility work

👍🏾👍🏾i got a flow again which is good. That’s my cardio✍🏾💯🚪

week 1 D5 Biceps & Triceps

Dianne

Week 1 D6 Core Courage

Week 1 D7-Back & Shoulders

This was tough but I enjoyed the difference between sets

Behind a few days because of illness but still going💪🏼

Beth Shepherd

Week 2 D 1 - Power Play

Wow!!! This one made me throw up🤮...but I kept going💪🏽

Week 2 D2- Functional Factors 2

Looks easy but so challenging, l feel for my knees ..good workout

Wow that was wonderful and supper tough at the same time. Needed today ✨

Week 2 D3- Mobility mixer

Girl! I cussed you out so bad during that final circuit but it felt good pushing through to the end. Amazing work out.

Week 2 D4 Cardio Chaos 2

I feel flat as a board….my stomach 😊

Cara

Completed, the slides were the highlight ✨️

Week 2 D5 Core Courage 2

Nice workout didn’t finish because my legs yoooh

I’m so behind now but anyway….legs are my favorite so it was great 👍🏾 🦵🏾

Week 2 D6  Quads & Glutes

Week 2 D7 - Biceps, Chest & Delts

What fingers do I have to type 😂 🔥🔥🔥🔥

Week 3 D1 Power Dumbbells 2

Tari

Week 3 D2  Functional Factors ( Round 2)

Done ! Weird to say this but it was peaceful. I did it while watching anime.

Week 3 D3- Mobility Progress Check

Week 3 D4 Cardio Chaos

Great workout after not working out for 4days

Week 3 D5 Biceps & Triceps V2

Week 3 D6 Core Courage

Week 3 D7-Glutes & Quads

Week 4 D 1 - Power Push

⭐ Your mind is the factor that connects with your body..Stretch and mobility I never knew how important it is until catherine introduced to us. Whether it's been a long day at work or any kind of stretch on my body...I run straight to Catherine's app 
Definitely a change in the game ♥️

Week 4 D2- Mobility Magic

Can we have more flow with the bands instead of constantly transitioning to different one in each set. Good workout 💪

Roselinda

Week 4 D3 - Band behavior

Week 4 D4 Core Chisel

Ohh my 🔥, don’t know why I ever underestimated the bear crawl 🥵. Great workout 💪🏾.

Week 4 D5 Cardio Chaos 3

week 4 D6 Bis, Tris & Delts

Week 5 D1 - Kettlebell Kick

Week 4 D2- Mobility Progress Check

Week 5 D3 - Compound Complexes

Week 5 D4 - Lower & Upper Body

You were fine, my arms are burning …tricep push ups

Day 4 nd I felt a shy kind of confident ( meaning ) challenge of can I do it 💖🔥

Week 4 D7-Back & Shoulders

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