Name: Playbook - Ashley Palmer Fitness - Back, Biceps + Shoulders
Uploaded: 2024-01-05T21:11:45.500Z
Duration: 60 min
Description: Back, Biceps + Shoulders

Grab your stability ball, dumbbells and bench for today's upper body. Hitting the back, biceps and shoulders

Each curl is equal to 1 rep
FORM- Keep elbows tucked in, shoulders back and chest out. Also slight bend in the knees. Weight should go down so arm is almost in full extension and curl back up.

Wide to Narrow Curls

FORM- Lie prone on the mat with arms extended above head. Bring both arms and legs up squeezing the glutes. Breathe out as you extend and in as you lower back down.

Prone Back Extension

Back + Bicep Set

FORM- Feet hip width or just wider, knee slightly bent. Weights are just above the shoulders but don't let them rest on the shoulders. Press one above the head then switch and then bring both together. If you start to notice you are using your lower back to lift, STOP and use your legs by slightly squatting and driving from the quads.

SSD Presses

Each raise is equal to 1 rep.
FORM- Bring weights in front of hips, core engaged and tight, hips slightly pushed back and slight bend in the knees. Start by bringing the weights out to the side almost level with the shoulders then straight out in front again level with the shoulders.

Lateral to Front Raise

Shoulder Set

FORM- Keeping the elbows tucked in and holding the weight out, extend the arms straight and back in bringing the elbows behind the back and squeezing the shoulder blades.

Walnut Crushers

10 reps each side
FORM- Starting in high plank bring the feet wider than hip width to help with stabilization and one arm directly below the shoulder. With the other arm use a lighter weight forward and out. 
*Modify by eliminating the weight

Serve the Platter Plank

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