Name: Playbook - Adam Braud - DELTS & BACK
Uploaded: 2024-12-02T21:09:21.719Z
Duration: 75 min
Description: DELTS & BACK

Today is a focus on shoulders, upper back and rear Delts

Sitting on the bench or seat, be sure your torso is stable.

Lifting the dumbbells to shoulders, find a good position that is comfortable for your shoulder joint.

Press the dumbbells (dbs) straight up and pause a sec. 

Lower the dbs as far down as is comfortable for the shoulder. Do not force them to stretch. 

Repeat.

Seated Dumbbell Shoulder Press

With a single handle and standing perpendicular to the stack, bend over to horizontal. 

Keeping your abs and low back tight, step far enough away that your hand is reaching across to your opposite side. 

With as little momentum as possible, extend your far arm as comfortably as possible. 

You should feel this in the back of your shoulder. 

Focus on the full range of motion and no momentum.

Bayesian Reverse Fly

Hold the bar with palms facing you.

Pull up while engaging your back. 

Go up until your chin goes past the bar.

Focus on pulling your elbows to your side, not simply pulling with your biceps.

Chin Ups

Using the seated row machine, place a single handle on the cable stack. 

With your back and core tight, allow the handle to stretch your lats and upper back. 

Pulling the elbow back and past the torso, contract your lats and upper back. Pause for a sec. 

Allow the weight to return to the starting position while stretching your back. 

Repeat.

One Arm Seated Row

Keep a slight bend at the elbow.

Raise your arms until you reach shoulder height.

Lower with a slow and controlled movement.

Do not aid with momentum or swing.

Dumbbell Lateral Raises

Stand at a cable stack and pick the handle programmed or you prefer. 

Leaning forward slightly, pull your elbows to your sides and lock them into place. 

Extend your arms as far as you can and pause a sec. 

Return weight to starting point without moving your elbows. 

Repeat.

Tricep Pushdown

Do tuck ups then plank hold. No rest between these movements, but take a 60-90 sec rest between rounds.

Balance on your hips with your legs and shoulders off the ground. 

With your hands by your sides, use your core to stabilize you.

Then, pull your knees in and sit up slightly. 

Lower back down under control and repeat.

Tuck Ups

Elbows under shoulders and hands out front.

Engage your core and hips. 

Notice my back is slightly rounded. This happens when you focus on flexing your core. 

Do not allow your hips to drop past your chest. This will hurt your low back.

Side Lying Clamshells
Lying on your side and resting on one elbow, bring your knees to about 45°.

Pressing through your obliques, hips, and glutes, rise up separating your thighs like a clamshell. 

Lower back down under control and repeat.

DELTS & BACK

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