Name: Playbook - Ashley Thomas - Shoulders & Core (Home)
Uploaded: 2024-02-18T22:58:21.079Z
Duration: 60 min
Description: Shoulders & Core (Home)

Stand up talk with core engaged and hold two dumbbells at your shoulders.
Press the dumbbells up to full arm extension.
Lower them to the starting position.

Dumbbell Shoulder press

Start with your palms facing you. Press the dumbbells overhead rotating your wrists/arms as you press up. Palms will be facing forward at the top. Reach full extension and reverse the motion as you come down.

Dumbbell Arnold Press

From a seated position. Keeping a slight bend at the elbow. Raise your arms laterally until you reach shoulder height. Lower with a slow and controlled movement.

Dumbbell seated lateral raise

Sit on the ground facing the band.
Pull towards your face letting your elbows flare out. Engage your upper back/rear delts as you pull.

Seated Resistance Band face pulls

Lay prone on an exercise ball holding light dumbbells in hands. Raise arms to a T position and come back center. Repeat movement slow and controlled. 

*place feet against wall or something secure for better support.

Exercise Ball Dumbbell Rear delt fly (prone)

Start on your elbows in a plank with body straight like a board and elbows stacked under shoulders. Press up with one hand to a high plank and repeat on the other side till both arms are extended and you’re in a high plank on the hands. Lower back down to elbows and repeat. Switch hands that you lead with every time. 

X 10 reps each arm or 20 reps total

Commandos

Holding a lighter DB in each hand, slowly lift arms out to the sides and bring to the front of the body. Then back to the sides and lower the weights down by your sides to the start position.

Shoulders & Core (Home)

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