Name: Playbook - Ashley Palmer Fitness - Shoulders + Triceps
Uploaded: 2024-01-05T21:11:45.510Z
Duration: 45 min
Description: Shoulders + Triceps

“The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.”- Arnold Schwarzenegger

- Bring dumbbells on top of the shoulders, but don't rest the weight on them
- With core engaged (belly button towards spine) press over head
- You can modify by dropping one dumbbell and holding both heads with your hands and pressing with one weight

Seated DB Narrow 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

- High plank position with hands inclined on bench, chair or step
- While keeping your body as still as possible alternate tapping the shoulders
- Keep hip bones pointed straight down (like headlights) avoiding your body from turning side to side
- Engage core and keep booty tight

Incline Shoulder Tap Plank

Circuit #1

- Sitting at the edge of a chair or bench hold the head of the dumbbell with your hand
- Bring weight behind the head and press up over head keeping the head of the dumbbell pointing towards the ceiling

Single Arm Tricep Extension

- With one dumbbell in hand, lean forward with core engaged
- Start with elbow tucked in and dumbbell flexed to your bicep
- Extend arm down until straight and squeeze the tricep

Single Arm Tricep Kickback

- Place resistance band on your arms just above your elbow joint and below your biceps/triceps
- Come into a high plank position
- With hands directly below the shoulders send elbows straight back keeping them close to the midline of the body.
- The resistance band will help boost you back up to start position

Banded Tricep Pushup

Circuit #2

This is a burnout circuit so NO rest between exercises or circuits!! It's only 2 rounds so you can do it

- take a long resistance band and fold 2-3x
- grab in the middle and with elbows out pull band outward squeezing shoulder blades together

Banded Pull Aparts

- take a long resistance band and wrap 2-3x
- hold the band on the outer parts
- start with hands above head and pull down bringing the band behind the head and squeeze shoulder blades down and together

Banded Pull Downs

- Start standing, drop dumbbells to the ground and jump legs back to high plank position
- Jump back in, stand then press over head

Burpee with Press

- Start in a crouched froggy position with palms facing away from your body and leaning on your toes
- Fall forward and catch yourself. As you do this your elbows should go back and squeezing your shoulder blades together
- Push off the ground coming back to start position

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