Name: Playbook - Tire Trained - 5-10-15: Shoulders + Abs
Uploaded: 2024-04-03T03:25:50.601Z
Duration: 45 min
Description: 5-10-15: Shoulders + Abs

- Approach the barbell at shoulder height.
- Hold the barbell with hands shoulder width apart.
- Shoot the elbows in front of the bar to hold the bar over your center line of gravity.
- Inhale and brace the core.
- Press the bar overhead with no help from the lower body.
- Lower weight down to your chest and press back up overhead.

Barbell Strict Press

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells in front of you
- Thrust hips forward swinging dumbbells to the sides of the body

Dumbbell Skiier Squats

- Holding the weight with your arms tucked tight to your chest
- Bring your torso up, using your abdominal muscles to roll the body up to a seated position
- Lower with a slow controlled movement keeping your core engaged

Weighted Sit-Up

Set #1

- Holding a dumbbell in one hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbell overhead, driving it in a straight line up and down
- The elbow should land by your ear
- Lower the dumbbell back to your shoulder and repeat the movement

Single Arm Dumbbell Thruster (L)

Single Arm Dumbbell Thruster (R)

- Holding a dumbbell in each hand at your shoulders, palms facing in, lower into the bottom of a squat
- Drive through the feet and hips to return to a stand
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thruster (both arms)

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Low Plank Knee to Elbows

Set #2

- 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 
- Move your arms out to your sides leading with the elbow
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell Front/Lateral Raise Combo

- Complete a squat
- Jab (punch) as you come up from the squat
- Repeat on the other side
- Left + right = 1 rep

Squat Jab

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting
- Keep your shoulder blades off the ground for an extra challenge

Lying Leg Raises

Set #3

5-10-15: Shoulders + Abs

Dena

Jessie

Jessi

Full Upper Body

Doors will need to be wider for this one #swoleAF

Shoulders + Abs

When you don’t want to or feel like, this one will change your mindset 🤌🏽

Julianne

This workout gave me the push in the gym that I needed.Nice burner!

Dominique

Back + Biceps

PULL: Back + Biceps (3/14)

Kendra

Megan

Chest + Triceps + Shoulders

Alyssa

this workout was PERFECT. Finally got a really good sweat going + could do all the moves without modifying! 🤌🏼

I never thought I would be someone who missed pull-ups 🥺🥰 great burn!

Love the sets! Modified a bit @home to get it done!

Jeannie

5-10-15: Back + Biceps

If you want mental clarity in the form of F bombs by set #3 this is the workout for you 🤣 spicy spicy 🥵

push-ups at the end were the killer ☠️

5-10-15: Chest + Triceps

6 MIN AMRAP: Chest + Triceps

Jessica

6 MIN AMRAP: Back + Biceps

Broke two records! 115lbs on bench 85lbs on push press !!!

PUSH: Shoulders + Chest + Triceps

PULL: Back + Biceps + Lower Abs

Back + Biceps EMOM

Love a good pull day! 🎉🏋️‍♀️

UPPER BODY: Back + Biceps

Hubby joined me for this one!Push days are always👏😁🔥💪

UPPER BODY: Chest + Triceps

UPPER BODY: Shoulders + Abs

5/30 - Upper Body: PULL

Upper Body Ladder: PUSH

Jessica Anderson

Another record broken on bench press! 110lbs🔥 #Meganthestallion

PUSH: Chest + Triceps + Shoulders

Only woman in here….I think I may have motivated the “men” to pull harder 🤷🏽‍♀️

Back feeling strong. Yet another record broken for deadlift 150lbs 💀

PULL: Back + Biceps

Only thing missing is the Tribe Vibe🔥💗🔥

10 MIN AMRAP: Chest + Triceps + Shoulders

Cheyenne

Sheila Schmidt

Baby Got BACK!

PUSH: CA Supersets

Just what I needed today. 🌶️🔥 as always

Pyramid Sets (Chest + Triceps)

10 to 2: PUSH

10 to 2: PULL

PUSH: Chest + Triceps (dumbbell only)

PULL: Back + Biceps (dumbbell only)

100 Rep Upper Body

PULL Medley

Spicy! I experienced failure doing tricep push downs💀

PUSH Medley

That last superset was spicy! Due to a newwww record! 80lbs lat pull down

PUSH + Conditioning

PULL: Back + Biceps + Hamstrings

PUSH DAY: Chest + Triceps + Shoulders

First the burpees and then the triceps are on fire!! Burns so good ❤️‍🔥

5-10-15: Shoulders + Abs

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