Name: Playbook - Ashley Palmer Fitness - Shoulders + LISS cardio
Uploaded: 2024-05-06T03:13:28.559Z
Duration: 60 min
Description: Shoulders + LISS cardio

Finish it with 20min of steady state cardio

Let's do this!

- Start with hands holding dumbbells in a supinated position facing the body
- As you press above your head, rotate the hands to pronated position and rotate as you descend back down

Arnold Press

- With shoulders back and chest out bring weight in front of the body
- Alternate bringing the weight up to shoulder height and back down
- Keep knees slightly bent for stability and core engaged

Alternating Front Raise

- Start in high plank position with all joints aligned
- Slightly move one hand up and the other down to a staggered position
- As you come down in push up position the bottom arm will hug your body's midline doing a tricep pushup and the upper arm will go outward in more of a chest or 45deg push up
- Alternate hands after each pushup

Staggered Pushup

Tri-set #1

- Instead of doing a lateral raise with arms straight you will bend them to a 90deg by bringing arms up in a half curl position
- From here you will take the elbows out away from the midline of the body and hands going from a neutral position to a pronated (palms facing down) position
- Keep the square form in arms the entire move

Bent Arm Lateral Raise

(10 EACH SIDE)
- Stand in a neutral position with core engaged, knees slightly bent and torso tall
- Take one dumbbell down straight on one side with the hand supinated or palm facing up
- Pull dumbbell out to the side and around up to above the head
- Your elbow should bend about halfway through or about when you reach your chest

DB Half Circles

- Grab a lighter set of dumbbells and hold them out laterally away from your body
- Be sure to keep your elbows slightly bent
- Make little forward circle motions with the dumbbells
- Keep the chest out, chest engaged and shoulders back

Arm Circles

Tri-set #2

- In one fluid motion press one dumbbell above head and as you do so bring the other dumbbell down to shoulder height
- Continue in back and forth motion keeping chest out and shoulders back
-Keep knees slightly bent and core engaged as to not use lower body when lifting

Seesaw Press

- With one dumbbell in each hand start with weights in front of you
- Pull dumbbells up to your chest with the weights both at the midline of your body and your elbows pointing up to the ceiling and bring back down

DB Upright Row

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