Name: Playbook - Tire Trained - Shoulders + Abs
Uploaded: 2024-04-03T03:25:50.175Z
Duration: 20 min
Description: Shoulders + Abs

Jessie

Jessi

Doors will need to be wider for this one #swoleAF

Julianne

STRENGTH

- Ladder Style (12-10-8-6)
- Complete each set ladder style
- Each set is allotted 5 minutes
- Complete 12 reps of each, then 10 reps of each, etc.
- Rest as needed between sets
- See how far down the ladder you get in the 5 minute period
- Rest for 2 minutes between ladders

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

Dumbbell Seated Shoulder Press

- Laying on your back, lift the shoulder blades off the ground
- Return back to the ground
- Complete a full sit-up
- Repeat
- Count crunch as (1), full sit-up as )
(2), etc. until designated number of reps has been completed

1 1/2 Weighted Crunches

Ladder #1

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Front Raises

- Begin in a low plank (from forearms)
- Place feet on sliders
- Make sure you are on a surface that works well with sliders
- Push the body backward in a plank position, keeping the belly up and the butt down
- Breath in and brace the core when pushing backward
- Brace as you push the body forward and release the breath after the rep is over
- Repeat

Body Saw

Ladder #2

- Stand with the body square and a cable in one hand
- Keep a straight arm and extend the arm out with cable in hand until the arm is lateral to the body
- Repeat on both sides

Single arm cable rear delt fly

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging Knee Tucks

Ladder #3

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

Plank Plate Transfer

Ladder #4

Shoulders + Abs

Dena

Full Upper Body

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

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! 🤌🏼

5-10-15: Shoulders + Abs

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 🥵

Shoulders + Abs

Community

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