Name: Playbook - Tire Trained - Shoulders + Abs
Uploaded: 2024-04-03T03:25:50.386Z
Duration: 45 min
Description: Shoulders + Abs

Jessi

- Begin with a barbell at shoulder height
- Elbows should be forward of your body to keep the weight close to the center of gravity of the body
- Dip into a 1/4 squat and drive the barbell overhead using force through the hips
- Repeat for reps or time

Barbell Push Press

Set your timer for 1 minute of work and 0 seconds of rest.

Complete the designated number of reps within the 1 minute timeframe. Any time left is to be used for rest. Begin the next exercise when the next minute begins.

Complete 3 rounds. Rest 2 minutes (120 seconds) in between rounds.

- 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

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your feet and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-Ups

- Step one foot on a bench about 14” high.
- Begin with an athletic stance and explode through the foot on the bench to hop up and drive the opposite knee upward.
- Come back down off of the bench and complete a burpee.
- Repeat for time or reps.

Lateral Knee Drive Burpee (L)

- 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

- Hold two dumbbells close to your chest
- Bring your torso up to a full seated position and complete a jab with one arm
- Make sure the palm is down and the arm is parallel to the ground, be sure you can control the jab
- Lower with a slow controlled movement keeping your core engaged and repeat on the other side

Weighted Sit-Up + Jab

Lateral Knee Drive Burpee (R)

- From a standing position, hinge forward bringing your chest parallel to the ground
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your traps and rear delts
- Lower with control back to starting position

Dumbbell Reverse Fly

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Hip Raises

EMOM Circuit

Shoulders + Abs

Dena

Jessie

Full Upper Body

Doors will need to be wider for this one #swoleAF

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! 🤌🏼

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 🥵

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 ❤️‍🔥

Shoulders + Abs

Community

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