Name: Playbook - Aubree Aldous - MONDAY - SHOULDERS & TRICEPS
Uploaded: 2023-04-13T02:50:34.929Z
Duration: 45 min
Description: MONDAY - SHOULDERS & TRICEPS

Seated military press

L raise

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

Toe taps

Circuit 1

- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged
- Repeat, alternating arms

Alternating arnold press

- 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

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Circuit 2

Alternating dumbbell snatch

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- One at a time, extend your arms engaging your triceps
- Lower back to starting position

Alternating dumbbell tricep kickbacks

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height
- Walk arms to a front raise position, maintaining shoulder height 
- Lower in the front with a slow and controlled movement

DB Lateral raise to front lower

Circuit 3

Laydown overhead extension

Laydown Press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Circuit 4

MONDAY - SHOULDERS & TRICEPS

Bree

Celene

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 & 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 & BICEPS

MONDAY - SHOULDERS + CORE

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

MONDAY - SHOULDERS & TRICEPS

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