Name: Playbook - Adam Braud - SHOULDERS & BACK
Uploaded: 2023-07-27T14:54:12.821Z
Duration: 75 min
Description: SHOULDERS & BACK

Today is a focus on shoulders, upper back, and rear delts.

Hold the bar with hands just wider than shoulder-width apart and 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

Sit on a bench with dumbbells in hand.

Lean forward slightly to allow the dumbbells to hang just behind the knee.

Using your rear delt and upper back with thumbs pointing to the ground, lift your arms straight out.

Be sure to point your elbows towards tge ceiling in order to engage the back of your shoulder properly.

Lower the weight under control and repeat.

Dumbbell Seated Bent Lateral Raise

Bracing yourself against the rack or a bench, find a comfortable position where your torso is parallel with the ground.

Allow the dumbbell (db) to lower and stretch your lats and upper back. 

Keeping your hips square, pull the dumbbell up by driving your elbow back and toward the ceiling. 

Repeat. 

Be mindful of your low back as the weight gets heavier.

One Arm Dumbbell Rows

Placing a band over a pull-up bar and insert your knee or foot into the band to create tension, which will assist you in the pull. 

Taking a grip wider than shoulder-width, point your chest to the ceiling and pull. 

Try to touch your chest to the bar, even if you can’t. 

Lower slowly and repeat. 

Full range of motion is all that counts. 

No half reps.

Band Assisted Wide Grip Pull-Ups

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

Using a barbell and lying on a bench, lower the weight to your forehead. 

Be sure to keep the elbows pointed at the ceiling and stationary as best you can. 

Using no momentum, extend fully to lockout. 

Do not short-change the range of motion.

Barbell Skull Crusher

Keep your low back as flat on the ground as you can and lift your legs and arms straight to the sky.

Using your core, slowly lower your legs and arms to the ground making sure to control the speed. 

Pause for a moment at the bottom and come back up slowly.

No momentum.

SHOULDERS & BACK

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