Name: Playbook - Theresa Miller - W7/D5
Uploaded: 2022-03-05T03:27:20.003Z
Duration: 45 min
Description: W7/D5

Day 5- Shoulders/ Abs

Circuit 1
1. Seated dumbbell shoulder press
2. Dumbbell front raises  
3. Dumbbell bilateral external rotation 
4. Around the worlds
5. Cable upright row 
6. Arnold shoulder press
Complete 4 sets 12 reps 

Circuit 2 Abs 
1. Toe touches with weighted plates 
2. Russian twist (per side)
3. Bench reverse crunches 
4. Lying scissor kicks 
5. Ball reverse crunches 
Complete 4 sets 12 reps

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

Complete 4 sets 12 reps

- 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 the dumbbells forward and up to shoulder height 
- Lower dumbbells with control

Dumbbell front raises bilateral

- 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 touches with weighted plates 
2. Russian twist (per side)
3. Bench reverse crunches 
4. Lying scissor kicks 
5. Ball reverse crunches 

Complete 4 sets 12 reps

- 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 you 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

- Place hands in push up position and lower shins on top of ball
- While keeping your back straight, pull your knees in to your chest
- Allowing the ball to roll forward under your ankles
- Straighten your legs, rolling the ball back to starting position

W7/D5

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