Name: Playbook - Ashley Thomas - Shoulders & Core (Gym)
Uploaded: 2024-02-18T22:58:04.998Z
Duration: 60 min
Description: Shoulders & Core (Gym)

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell 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

Facing a high pulley with a rope or dual handles attached, and moderate weight selected in the stack. 
Sit on the floor, grabbing the attached handles/rope and lean back 45 degrees.
Pull the weight directly towards your face, separating your hands as you do so.
Perform recommended repetitions.

Tip: Focus on keep your core tight and your body as stable as possible; avoid excessive swaying while pulling.

Seated Cable Rope Face pulls

Lay face down on an incline bench with a dumbbell in each hand. Raise the dumbbells forward. Lower to starting position.

Incline dumbbell front raises (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 (Gym)

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