Name: Playbook - Annie Malone - 30 Minute Friday
Uploaded: 2024-04-05T11:56:13.751Z
Duration: 30 min
Description: 30 Minute Friday

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Rest

- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged

Arnold press-left

Arnold press-right

- Raise arms up so shoulders are at 90 degree angle from the floor and elbows are bent to 90 degrees
- Palms facing each other (like your making a fieldgoal post)
- Press weights up slightly and slowly lower. Repeat in a pulsing motion for allotted time

90-90 pulsing shoulder press

- Keep a slight bend at the elbow
- Raise one arms until you reach shoulder height and hold
-With the other arm, slowly raise and lower with a slow and controlled movement

Dumbbell lateral raises with iso-left

Dumbbell lateral raises iso-right

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Next press overhead until arms are fully extended
- Reverse motion and repeat

Dumbbell bicep curls to shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Curl weights toward your face and back out
- slowly lower

30 Minute Friday

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