Name: Playbook - Adam Braud - Quads & Shoulders | 9/10/2022
Uploaded: 2022-12-27T20:22:55.844Z
Duration: 45 min
Description: Quads & Shoulders | 9/10/2022

Let's get some leg work and shoulder focus today. You got this.

Standing in the lunge position lower on your front leg as low as you can with control. 

Pressing off with the front leg return to the starting position. 

You may need to use one db and brace yourself with the other hand until you get the balance.

Db Split Squats (reps are per leg)

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

Focus on using your glutes, hamstrings, and low back. Control the weight as you lower it and try not to overcharge at the top

Db Back Extension

In the half kneeling position with a db in the same hand as the kneeling leg, press overhead. 

Brace your core and try to keep from leaning to one side or the other. 

Switch sides.

Half-Kneeling Db Shoulder press (reps are per arm)

Focus on keeping the chest up. Protect your shoulders by controlling the lowering phase and keep a slow pace.

Dips (machine assisted dips or bench dips)

In the elbow plank position flex your abs and glutes as hard as you can for the time given.

RKC Super Plank

Quads & Shoulders | 9/10/2022

Great arm workout! Forearms not neglected in this one!

Adam

SUNS OUT! | ARM FOCUS

Well haven’t been lifting in a year so it was tuff but I grinned through it

Zanto

LEGS | GLUTES & QUADS FOCUS

UPPER | BACK THICKNESS & UPPER PECS

Dear god, please give me the strength to walk up and down stairs.

Quads & Shoulders | 9/10/2022

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