Name: Playbook - Aubree Aldous - Shoulders & triceps
Uploaded: 2023-04-13T02:50:34.904Z
Duration: 50 min
Description: Shoulders & triceps

Bree

Celene

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

Ileana

- Elbows wide and parallel with shoulders
- Alternating arms, extend weight fully overhead, return to starting position.

Alternating military press

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

Shoulder taps

- if you don’t have a jump rope, mimic the same motion and jump in place

Jump rope

Circuit 1

- 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

- 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

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep dips

Circuit 2

Laydown overhead extension

Laydown Press

- 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

Circuit 3

- 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

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

Plank jacks

- 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

Circuit 4

Alternating Db snatch to twist

- Start in an elevated high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Elevated mountain climbers

- Holding a dumbbell in one hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Alternating Db Thruster

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Shoulders & triceps

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