Name: Playbook - The Battle Bunker - Saturday March 18 - Shoulders/Run
Uploaded: 2023-03-26T16:22:09.619Z
Duration: 90 min
Description: Saturday March 18 - Shoulders/Run

Quick shoulder workout with a run to end the week!

This warmup targets the rotator cuffs and shoulders, which are the sensitive parts of the upper body that are most prone to injury. Use this warmup before any pulling or pushing, to flush blood into the rotator cuffs and properly prepare them for pulling and pushing movements.

- Start with a LIGHT plate or dumbbell in your hand
- Keep elbow parallel to the ground
- Rotate your arm slowly down towards the ground
- You will feel a slight stretch behind your shoulder

Rotator Cuff Warmup Exterior (Each Arm)

- Start with a LIGHT plate or dumbbell
- Keep your elbow parallel to the ground
- Slowly rotate the plate upwards until even with your head
- Rotate back down again until the arm is at a 45-degree angle
- You will feel a slight stretch in your armpit (rotator cuff)

Rotator Cuff Warmup Interior (Each Arm)

-Start with a weight plate or dumbbell beside your head. Elbow out forward
-  Raise the weight up above your head, rotating your elbow so it is outward
- Bring the weight down again slowly, repositioning your elbow to outward again

Light Plate or Dumbbell Warmup (Each Arm)

Upper Body Dynamic Warmup

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Strict Press (Heavier)

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- From a standing position, bend forward bringing your chest to face the floor
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Rear Delt Raise (Lighter)

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

Dumbbell Lateral Raises

- Place your arm across your chest.
- With the opposite arm, grab your shoulder and slightly pull your closest arm towards you.

Shoulder Stretch

This warmup helps warm up your joints and muscles before begging to add weight to your workout.

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Repeating the movement for time/reps
- Switch sides and repeat

Leg Swings - Front to Back (Each Leg)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for time/reps
- Switch sides and repeat

Leg Swings - Side to Side (Each Leg)

Lower Body Warmup

Choose to run on a treadmill or outdoors. I choose outdoors pretty much every time.

Start slow and focus on your form.

When you begin jogging, slowly and gradually increase your speed as you get more comfortable. It's better to start slowly and gradually build up your endurance than to push yourself too hard and risk injury.

Saturday March 18 - Shoulders/Run

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