Name: Playbook - Annie Malone - 30 Minute Friday
Uploaded: 2023-04-03T01:47:33.863Z
Duration: 30 min
Description: 30 Minute Friday

Wow, that third rep was rough but it felt so good to finish.

Kristen

- Press both dumbbells overhead
- Bring one db down 
- As you push up bring the opposite side down
- Keep your core engaged throughout the movement

Alternating shoulder press-quick

Rest

- Holding the dumbbell in your hand rotate your hand out away from midline
- Rotate your hand back in to the starting position

Dumbbell external rotations

- Keeping a minimal bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement
- Light weight is suggested

Strict dumbbell lateral raise

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Half kneeling dumbbell shoulder press-right

Half kneeling dumbbell shoulder press-left

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a L
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell front/lateral raise combo-left

Dumbbell front/lateral raise combo-right

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Engage triceps as you extend your arms overhead by pulsing up and down
- Keep core tight

30 Minute Friday

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