Name: Playbook - Zone 247 - W1/D4 Shoulders & Abs
Uploaded: 2023-11-14T13:24:31.042Z
Duration: 60 min
Description: W1/D4 Shoulders & Abs

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell Lateral Raises

- 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

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Holding one dumbbell or plate, lower down on same side
- Keep your core engaged and shoulder rolled back
- Work both sides

DB/KB Side Bend

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

W1/D4 Shoulders & Abs

W1/D1 Chest & Triceps

W1/D2 Back & Biceps

W1/D3 Legs

W1/D4 Shoulders & Abs

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