Name: Playbook - Annie Openshaw - W1/D1 Shoulders & Triceps
Uploaded: 2023-03-12T18:11:01.629Z
Duration: 30 min
Description: W1/D1 Shoulders & Triceps

Tougher than I thought it would be but good

Becky

- From a seated position, hold dumbbells at chest level with palms facing your body
- Press the dumbbells up while rotating palms to face forward
- Lower the dumbbells rotating back to starting position

Dumbbell seated arnold press

- Start with your hands just outside shoulder width
- Maintain a straight body line between shoulder and ankles by keeping your core tight
- Elbows bend along the body, they do not flare out 
- Bring your body down to the floor
- Lift hands off the ground at the bottom of the movement
- Press yourself back up to starting position

Hand release press up (toes or knees)

SUPERSET

- Stand holding a dumbbell in each hand, palms facing away from your body
- Bring the dumbbells outward and upward to overhead
- Reverse the movement back down to starting position

Dumbbell around the worlds

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Working back and forth for time or reps

Shoulder taps

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders 
- Bring your elbows under the dumbbells and press the dumbbells overhead
- Reverse the movement back down to starting position with control

Dumbbell upright row to press

- Hold one dumbbell straight forward off the shoulder
- Raise the opposite dumbbell laterally up to shoulder height
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell front raise hold with lateral raise

- Place your hands on the front edge of the bench just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms, engaging your triceps as you press back up to starting position

Bench dips

- Hold a single dumbbell overhead 
 Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Stuart in a standing position with a dumbbell in each hand
- Raise one dumbbell forward and up to shoulder height, with your palm turned in toward the center of your body
- Lower the dumbbell and repeat with the opposite arm

Dumbbell alternating hammer raise

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a high plank
- Complete 4 mountain climbers 
- Hop forward placing your feet on the floor
- Jump up in the air

Burpee + mountain climbers

- Sit into a deep squat and touch the floor with both hands
- Explosively jump up, reaching your hands for the ceiling
- Landing softly, moving directly into the next rep

W1/D1 Shoulders & Triceps

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