Name: Playbook - Ashley Thomas - Shoulders & Core (Home)
Uploaded: 2024-01-19T23:30:04.339Z
Duration: 60 min
Description: Shoulders & Core (Home)

Hold the DBs with hands just wider than shoulder-width apart, wrists stacked over your elbows. Keep your core braced and eyes looking straight ahead. Bend the knees slightly and push the DBS directly overhead in alignment with the mid-foot. Lower the DBs back down to the starting position with control. 
*Using your lower body to help push the weight overhead allows you to go heavier with the weight.

DB Push Press

Start with holding dumbbells in both hands at shoulder height with palms facing away from you. Press weights overhead and come back down to shoulder height without resting completely. At the bottom close the dumbbells in front of you, keeping arms at 90 degree angles. Open arms back to the sides and repeat the overhead press. That’s one rep.

DB In/Out Overhead Press

Perform each exercise once before moving onto the next one. Rest 60-90 seconds. Repeat for sets.

Keep your back straight and knees close to the floor. Slowly lift one hand and tap opposite shoulder. Then switch hands. Repeat on the other side. Keep abs engaged during the whole
movement and hips still and you lift hands off the ground. 

X__reps total

Bear Crawl Alternating Shoulder Taps

Begin with a dead start. With a DB in one hand, stand away from a sturdy pole, cable machine, or squat rack. Grip the pole firmly for support at arm's length and shoulder height.
With the arm grasping the dumbbell farthest away from the pole, keep your arm straight and palm facing you.
Position your feet at the base of the pole and lean outwards. Your feet should be beneath the hand gripping the pole. The arm holding the DB should hang straight down.
Hold your form and flex your elbow into a slight bend. Inhale and as you exhale, lift the arm holding the DB upwards and outwards without straining too far.
Your arm should be at shoulder height or a bit above that level. Hold this position for two seconds and inhale as you drop your arms back to the starting position.

X___reps each side

DB Leaning Lateral Raise

Superset

Stand with a band under your feet and grasped in both hands. Keeping a slight bend at the elbows. Raise your hands forward and up to shoulder height. Lower your hands releasing the tension from the band.

X__ reps total.

Resistance band front raise

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises (pinky leads)

Bend over from hips holding light dumbbells in hands. Raise arms to a Y position and come back center then raise hands laterally out to the side’s shoulder height. Repeat movements alternating moves. 

1 Y/1 fly = 1 rep

X__reps total

Bent Over Dumbbell Y to T Raise

X__reps each side

Anchor: Secure the band(s) to the door with the door anchor at the top of the door.

Bands: Attach both ends of the band(s) to one handle, and grip the handle with both hands.

Body Positioning: Stand about 2 feet away from the door. Turn your body so that your side is facing the door. Keep your chest up, head straight and arms almost straight (elbows slightly bent). Get into the starting position by rotating towards the door so that your arms are pointed up towards the door anchor.

Movement:
Pull your hands down and across your body until they are by your outer leg, right above your knee. Return to the starting position (controlling the resistance). Repeat.

Resistance band wood chop

Start in a forearm plank position. Keeping core tight and hips flat, lift one hand off the ground without moving the rest of your body and pinch your arm forward. Bring it back down to the mat and repeat on the other arm. Alternate sides. 


X__reps total.

Plank Forward Punches

Lay on a mat with arms extended over head and legs extended out. Using the abdominals crunch up and sit up balancing on the glutes while your reach your arms towards your feet, making a “V” shape with your body. Slowly lower down and repeat.

Shoulders & Core (Home)

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