Name: Playbook - Aubree Aldous - MONDAY - SHOULDERS & TRICEPS
Uploaded: 2023-04-13T02:50:34.949Z
Duration: 50 min
Description: MONDAY - SHOULDERS & TRICEPS

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

Strict OH press

- Hands shoulder width apart and raise to upper chest level

Upright row

Circuit 1

- Keep your chest up and hold dumbbell overhead
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

OH Db reverse lunge

- 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

- 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

Circuit 2

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Complete lateral raise with one arm while holding opposite arm at the halfway curl point
- Switch and complete given # of reps with opposite arm

Db lateral raise with static hold - light weight!

Circuit 3

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- Hands at 45 degree angle from forward position, elbows pointing behind you.
- Feet planted shoulder width apart with legs bent. 
- Slowly dip your hips until you are touching the ground, raise back into starting position.

Crab tricep dips

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

DB skiers

Circuit 4

- 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

Y raise to narrow press

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

Toe taps

Circuit 5

MONDAY - SHOULDERS & TRICEPS

Bree

Celene

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

MONDAY - SHOULDERS & TRICEPS

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