Name: Playbook - Annie Openshaw - W3/D1 Shoulders & Triceps
Uploaded: 2023-03-12T18:11:01.714Z
Duration: 30 min
Description: W3/D1 Shoulders & Triceps

- 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

- Start in a standing position with a dumbbell in each hand
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell lateral raise

SUPERSET

- Start standing with your feet about hip width apart
- Squat down so that you can place your hands on the ground
- Walk your hands forward until your body is in a high plank
- Walk your hands back in toward your feet and return to standing

Walkouts

- 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

- Seated with your back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- 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

- 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 bear crawl position (balanced on your hands and toes, back straight and knees and hips bent to 90 degrees)
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Working back and forth for time or reps

Bear crawl shoulder taps

- Start with your feet about shoulder width apart 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Bodyweight squat jumps

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise one dumbbell forward and up across the front of your body, stopping forward off the opposite shoulder
- Lower the dumbbell with control and repeat with the opposite arm

W3/D1 Shoulders & Triceps

More workouts from Annie Openshaw