Name: Playbook - Theresa Miller - W1/D5
Uploaded: 2022-05-24T16:54:25.340Z
Duration: 45 min
Description: W1/D5

Day 5- Shoulders/Abs 

Circuit 1
1. Seated dumbbell shoulder press 
2. Dumbbell front raises (per side)
3. Dumbbell bilateral external rotation 
4. Around the worlds
5. Cable upright row 
6. Arnold shoulder press 
Complete 4 sets 12-15 reps per exercise. Rest 60 sec in between.

Circuit 2 (Abs)
1. Toe reaches with weighted plate 
2. Russian twist (per side)
3. Bench reverse crunches
4. Lying scissor kicks (per side)
5. Hyperextended reverse crunch with ball
Complete 4 sets 12-15 reps per exercise. Rest 60 sec in between.

1. Seated dumbbell shoulder press 
2. Dumbbell front raises (per side)
3. Dumbbell bilateral external rotation 
4. Around the worlds
5. Cable upright row 
6. Arnold shoulder press 

Complete 4 sets 12-15 reps per exercise. Rest 60 sec in between.

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

Seated dumbbell shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise one dumbbell forward and up to shoulder height 
- Lower dumbbell with control and repeat with the opposite arm

Dumbbell alternating front raises

- Lock your elbow by your side and position your arm at a 90-degree angle
- Keeping your elbows locked to your side, exhale as you rotate the dumbbells away from your body by externally rotating your shoulders
- Inhale as you return the dumbbells to the starting position

Bilateral dumbbell external rotations

- Hold the dumbbells, palms out
- Circle the dumbbells outward and upward to overhead
- Reverse the movement back down to starting position

Around the world

- Hold the bar in front of your body, palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Lower the bar back to starting position

Cable bar upright row

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Arnold shoulder press

Circuit 1

1. Toe reaches with weighted plate 
2. Russian twist (per side)
3. Bench reverse crunches
4. Lying scissor kicks (per side)
5. Bosu ball reverse crunch 

Complete 4 sets 12-15 reps per exercise. Rest 60 sec in between.

- Begin in a supine position with arms and legs straight up, holding a weight
- Roll your shoulders off the ground and reach the weight for your toes
- Roll back down and repeat

Weighted toe reaches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp a dumbbell together in front of your core
- Twist your torso from side to side

Russian twists

- Sit side facing on a bench, elbows bent behind your for support 
- With a dumbbell held between your feet, tuck your knees up toward your chest
- Extend back out to starting position

Bench reverse crunches

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Lying scissor kicks

- Seated on a Bosu ball with your arms bent behind for support 
- Crunch up, tucking your knees to your chest
- Extend back out to starting position

Bosu ball reverse crunch

Circuit 2

W1/D5

This took almost 1.5 hours and it was pretty amazing. I know I’m going to feel this one!  I loved it.

W1/D5

More workouts from Theresa Miller