Name: Playbook - Aubree Aldous - MONDAY - SHOULDERS
Uploaded: 2023-04-13T02:50:34.957Z
Duration: 45 min
Description: MONDAY - SHOULDERS

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

Victor

- Use a barbell if you have access. 
- Increase weight every set as you decrease reps. 
- Remain tight through your core. Do not bend knees or squat to raise weight.
- Press overhead.

Strict OH press - heavy

- 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

- Keep your arms extended in front of you 
- Rotate the plate from one side to the other
- Keep your core engaged

Bus drivers

- 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

Circuit 1

- Hands shoulder width apart and raise to upper chest level

Upright row

Db front big circle

Around the world

Circuit 2

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

Wall taps

- 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 3

MONDAY - SHOULDERS

Bree

Celene

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

MONDAY - SHOULDERS

Community

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