Name: Playbook - Ashley Palmer Fitness - 5/3 SHOULDERS + LISS CARDIO
Uploaded: 2024-04-29T00:33:21.316Z
Duration: 60 min
Description: 5/3 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

5/3 SHOULDERS + LISS CARDIO

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