Name: Playbook - Adam Braud - Shoulders, Arm and Core
Uploaded: 2023-05-24T20:37:35.403Z
Duration: 75 min
Description: Shoulders, Arm and Core

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

Set up a bench so that you can lean back slightly. 

With dumbbells (dbs) in your hands, allow your hands to drop and stretch the biceps. 

Curl up in a slow, controlled manner. 

Allow for the full range of motion on each rep.

Db Incline Curls

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

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)

8-12 reps per movement with no rest in between. Try not to sit down the weights if you can. Do you want to start with lighter weights in the beginning to see exactly how hard this is going to be. Tried to complete 1 to 3 rounds resting 90 seconds between rounds.

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

Db Bent Lateral Raise

Starting with lighter dumbbells (dbs), hold them in front of you. You will need to bend forward a bit. 

Using a tiny bit of hip movement, bring the dbs up while rotating your hands and shoulders so that your knuckles are facing away from you. 

Only go as high as you can comfortably go. 

At the top of the motion, press your shoulders up to engage your traps.

Db Butterfly Lateral Raise

Db Standing Shoulder Press

Db Upright Row

Crazy 8s

Focus on crunching with no momentum. Rest briefly. Then get into side plank position for a max hold on each side. Rest on your elbow. The time is over when you feel your hips begin to dip to the floor.

Place your feet on a box or bench. 

You want your hips at 90 degrees, and your low back flat abs stable.
 
Crunch up, lifting your shoulders off the ground and pulling your chin to your chest. 

Lower slowly and repeat.

Feet Elevated Crunch

Resting on one elbow, try to keep your body as straight as you can while engaging your obliques to stabilize you. 

Try not to dip as best as you can.

Shoulders, Arm and Core

More workouts from Adam Braud