Name: Playbook - Ashley Palmer Fitness - Shoulders + Triceps
Uploaded: 2024-04-01T01:32:31.962Z
Duration: 60 min
Description: Shoulders + Triceps

Activation Exercises

hips off S.A. press
front to lateral pull
under hand lateral raise

banded tricep push up
dip to knee raise
S.A. tricep extension

push press
banded lateral raise
kneeling tricep kickbacks

kneeling arnold press
alt. upright row
pike push ups

- Grab a long resistance band and hold in down with your hands wider than your shoulders
- Pulling against the band and keeping your arms straight bring your arms up above your head

Long Band Shoulder Flexion

- Stand with your back against the wall
- Take a deep belly breath in and as you exhale, put lower back against wall and bring arms above your head
- Try to have hands/arms touch the wall

Wall Shoulder Flexion

- Hold arms out straight to the sides
- Cupping your hands form a 'C' shape by taking your arms over and under

Over and Under Straight Arm Warm Up

- Bring your arms down and back around in a forward circle motion
- Reverse directions and go backwards

Big Arm Circles- forward and backward

- Walk your hands down to a high plank
- Do a push up 
- Walk hands back up until standing and reach arms above head
*If needed drop your knees to the ground for a modified push up

Walk Out Push Up

Activation Exercises

- Bring your upper back to edge of bench with hips off and glutes squeezed/engaged
- With single arm, press weight up away from chest and back down

Hips off Bench S.A. Press (10x each side)

- Come down to kneeling position with torso tall and shoulders back
- Palms facing you raise your arms level to shoulders and bring weights out laterally

Front Raise to Lateral Pull

- Grip your weights in a supinated position (palms up)
- Raise your arms keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Under Hand Lateral Raises

Set #1

- 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

- Come down in a reverse plank position
- Bend at elbows taking them back for a dip
- Alternate lifting knees up
- Repeat

Tricep Dip to Knee Raise (10 dips)

- 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 (10x each side)

Set #2

- Start with dumbbells loaded above shoulders
- Use your leg strength to help you get the weight above head by doing a mini squat
- Push weights above head until arms are all the way straight

Dumbbell push press

- Tie long band around solid object
- Grab end of band with arm furthest away
- Pull out in a lateral and upward motion

Banded Lateral Raise (10x each arm)

- 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 (15x each arm)

Set #3

- Start with a single dumbbell in one hand with the opposite leg propped up in a kneeling position
- Start with palms facing in and as you press up rotate to palm out.

Kneeling Arnold Press (12x each side)

- Hold weights down in prone position
- Pull one weight at a time up to the armpit, taking the elbow up toward ceiling

Alternating Upright Row

- come down into a high plank position
- put your body in an A shape position by bringing your booty in the air
- feet are hip width apart and hands are below shoulder joint
- turn fingers inward so they are pointing toward each other
- keeping your head down take elbows out wide as you descend into a push up and come back up

Pike Push Up

Set #4

Shoulders + Triceps

Shoulders + Triceps

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