Name: Playbook - Adam Swanson - Shoulders/Traps
Uploaded: 2023-05-07T17:44:42.954Z
Duration: 70 min
Description: Shoulders/Traps

Chris

Keri

25/05/22

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

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- Don’t let the bar drop below your chin. 
- Brace your core before you press and before you lower the bar.

Seated Barbell Shoulder Press

- Lead with your elbows. Drive them up towards the ceiling.
- Lean back very slightly and allow the cable to travel down your body, don’t stand too far away.
- Bring the bar up to eye level.
- You should feel this in your shoulders/traps/upper back.

Cable Upright Rows

*Reps Are PER SIDE*

- Pause slightly at the top of each rep to increase time under tension.
- Do not just let the DB’s fall down. Control on the way down.

Alternate DB Front Raise

- Pause slightly at the top.
- Control each rep on the way down.
- Use only your side delts to move the DB’s.

Seated DB Side Laterals

*Reps Are PER Arm!*

- Grab the cable behind your back to place emphasis on the stretch of the movement.
- Make sure you are not too far ahead or too far behind the cable. Line It up so you pull the cable straight out.

Behind Back One Arm Cable Side Lateral

- Deep inhale to brace your core at the bottom of the movement before pressing.
- Plant your feet firmly into the ground.
- As you press, slightly lean forward into It and fully lock out your shoulders at the top.

Reverse Shoulder Machine Press

- Set the cables as high as they can.
- Rotate your hands at the top of the movement to maximize the range of motion.
- Maintain a slight bend in your elbows at all times.
- Drive the weight back, leading with your elbows to squeeze your rear delts.

Rear Delt Cable Fly

* 1 Second Squeeze At The Top*

- Hold onto the barbell with a shoulder width hand positioning.
- Shrug as if you were to be saying “I don’t know” 🤷🏼‍♂️.
- Hold the squeeze at the top, make a funny face, and slowly control back down into a stretch.

Barbell Shrugs

Shoulders/Traps

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Shoulders/Traps

Community

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