Name: Playbook - Taylor Mei - W1/D2: Back + Shoulders
Uploaded: 2024-04-01T13:08:26.617Z
Duration: 45 min
Description: W1/D2: Back + Shoulders

Hayden

Megan

Hope

Aleksandra

Great back and shoulder work out I loved it!!!

Monica

That was a great workout. I'm always surprised how fatigue my arms can become with such subtle moves.

Kalisha

Great workout with a varied usage of dumbbells! Thank you 🙏🏼

Mariflor

Short but sweet, definitely killed me on the shoulder press / Arnold press superset 💀

Ashley

Rodney Scott Carluccio

Yolanda

Ishrath

Jody

Barbara

Latasha

Love these dumbbell only!!!! You’re the best

Stephanie Kate

Warm-up:  
• Air skipping 1 min.
• Spinal rolls x 3  
• Inchworm to downward dog x 5  
• Y’s & T’s x 8 (each)  
• Cats and camels x 5  
• Table top rocks x 5 

Workout:  
• DB neutral grip bent over rows 4 x 12-12-10-10  
• DB bent over rear delt flys 4 x 12-15  

• DB SA row 3 x 10-12 (each side)  
• DB lateral raise 1 1/2 rep 3 x 10  

• DB underhand bent over rows 3 x 10-12  
• DB iso front raises 3 x 12 (each side)  

• DB shoulder press 3 x 15  
• DB Arnold press 3 x 10  

Cool down:  
• Childs pose x 30 sec.
• Seated side lateral stretch x 30 sec.
• C-shape t-spine openers x 5  
• Arms elevated shoulder extensions x 30 sec.

• Air skipping 1 min.
• Spinal rolls x 3  
• Inchworm to downward dog x 5  
• Y’s & T’s x 8 (each)  
• Cats and camels x 5  
• Table top rocks x 5

Air Skipping

Spinal Rolls

-Standing tall, bend down and walk your hands out, ending in a high plank position 
-From a high plank, push your hips up into a downdog stretch.
-Drop your hips back down into a high plank and walk your hands back towards your feet, standing back up into the start position

Inchworm to Downward Dog

- Lay face down with your arms in a Y shape and your thumbs up 
- Raise your hands into the air
- Perform same motion with your hands in the T position

Y's & T's

- Get on your hands and knees with your hands under your shoulders
- Press your shoulder blades towards the sky as you drop your head 
- Raise your head pressing your abdomen down 
- Repeat back and forth

Cat & Camel

Table Top Rocks

Warm-Up

• DB neutral grip bent over rows 4 x 12-12-10-10  
• DB bent over rear delt flys 4 x 12-15

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

DB Bent Over Rows

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

DB Bent Over Rear Delt Fly

Superset

• DB SA row 3 x 10-12 (each side)  
• DB lateral raise 1 1/2 rep 3 x 10

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB SA Row

-Standing hip width apart, with a dumbbell in each hand
-Lift your arms out to each side, raising your elbows to shoulder height
-Lower your arms half way down to perform an extra 1/2 rep

DB Lateral Raise 1 1/2 Rep

• DB underhand bent over rows 3 x 10-12  
• DB iso front raises 3 x 12 (each side)

-Standing hip width apart, bend forward, hinging at the hips, keeping your back straight and a slight bend in the knees. 
-With a dumbbell in each hand, turn your hands palms up and pull the dumbbells towards your waistline, squeezing your shoulder blades together.

DB Underhand Bent Over Row

-Standing tall, feet hip width apart, arms down by your side 
-Raise one arm, holding at shoulder height. 
-Raise the other arm in front of you to shoulder width and slowly lower back down

DB ISO Front Raises

• DB shoulder press 3 x 15  
• DB Arnold press 3 x 10

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB Neutral Grip Shoulder Press

- Start with your palms facing you
- Press the dumbbells above you
- Rotating your wrists as you press
- Reach full extension and reverse the motion as you come down

DB Arnold Press

• Childs pose x 30 sec.
• Seated side lateral stretch x 30 sec.
• C-shape t-spine openers x 5  
• Arms elevated shoulder extensions x 30 sec.

- Start on your knees in front of a box or bench
- Place your hands on the box or bench and then lower your torso towards the ground and stretch

Arms Elevated Child's Pose

-Seated in a cross legged position, raise one arm overhead, stretching over to one side and hold 
-Repeat on the other side

Seated Side Lateral Stretch

- Laying on your sides knees bent at 90 degrees and arms out straight in front 
- Top arm will circle until it reaches as far as it can go with contact on the ground 
- Follow arm with your eyes 
- Aim to reach 180 degrees

C-Shape T-Spine Openers

- Sit on the edge of a bench with your hands on the box and your feet firmly on the ground in front of you 
- Shift your weight off the box and down towards the ground as you keep your hands on the box to create a stretch in your shoulders

Arms Elevated Shoulder Extension

Cooldown

W1/D2: Back + Shoulders

Thank you! I definitely felt those core exercises 🥵

Yesenia

It was amazing and I could only do 2 rounds 😄

I've been doing one round till I get more in shape.. love it! Obsessed with the app like it's my life now

W1/D1: Quads & Glutes + Core

Loved this workout! Just the right amount of challenge.

Sara Haynes

W1/D3: Hamstrings & Glutes

Great workout. Couldn't go more than one round this time

W1/D4: Chest & Arms + Core

Great workout! I'm getting in shape after a couple months of doing your exercises. I'm able to finally complete them ❤️

I do 2 rounds till I'm more in shape 😆

W2/D1: Quads & Glutes + Core

I went lighter on the weights so I could do all 3 rounds. Just trying to figure out that sweet spot. My body has changed SO MUCH in 3mo

W1/D2: Back + Shoulders

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