Name: Playbook - Aubree Aldous - MONDAY - SHOULDERS & BICEPS
Uploaded: 2023-04-13T02:50:34.991Z
Duration: 45 min
Description: MONDAY - SHOULDERS & BICEPS

Celene

- Remain tight through your core. Do not bend knees or squat to raise weight.
- Press overhead.

Strict OH press

Plate bicep curl

- Using a ball, dumbbell, or any elevated surface, quickly alternate feet and tap the surface. 
- Keep core tight.

Toe taps

Circuit 1

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

DB Lateral raises

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Wall taps

Circuit 2

- if you don’t have access to a cable machine, substitute by standing on band(s)

Cable curl

- Keeping palm pointed to center, raise the dumbbell until you reach shoulder height
- Lower with a slow and controlled movement

Single dumbbell front raise

Curl to press

Circuit 3

- Hands shoulder width apart and raise to upper chest level

Upright row

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Curl slow release

- hold at both ends of dumbbells 
- maintain shoulder distance as you extend overhead, slowly return to start

Dumbbell press

Circuit 4

MONDAY - SHOULDERS & BICEPS

Bree

I loved it, I got a good sweat in. Was able to finish half gallon of my hydro jug!!

Ileana

Shoulders & triceps

SHOULDERS & CHEST

SHOULDERS & TRICEPS

MONDAY - SHOULDERS & TRICEPS

MONDAY - SHOULDERS & CHEST

Good for the first day. Right amount of challenge to get started.

Victor

MONDAY - SHOULDERS

Owwww! My arms are gonna hurt tomorrow!!! 🔥🙌

Lauren

MONDAY - SHOULDERS + CORE

So good!! The Y presses really got me! 😅

MONDAY - SHOULDERS & BICEPS

Community

More workouts from Aubree Aldous