Name: Playbook - Bambi fitness fitness - W3/D3 shoulder & arms
Uploaded: 2023-10-02T12:41:59.871Z
Duration: 60 min
Description: W3/D3 shoulder & arms

W3/D3 Shoulders & arms   !
In today session  we will  be targeting our shoulder & arms  !

Use upper body warm up guide before you start to work out to activate muscles!

If you have any questions feel free to contact me through Direct message on instagram

- Elevate your feet onto a bench
- Holding a TRX strap in each hand
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row

a seated position in the machine with the handles set at roughly shoulder height.

Grab the handles with a pronated or neutral grip.

Inhale and press directly overhead.
Slowly lower the handles back to the starting position.

Shoulder press machine

a seated position in the machine with the handles set at roughly shoulder height.

Grab one of  the handles with a pronated or neutral grip with one hand 

Inhale and press directly overhead.
Slowly lower the handles back to the starting position.

Single arm shoulder press machine

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

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

Dumbbell lateral raises

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.

Reverse the movement to return the weight to the starting position as you exhale.

Dumbbell around the world

- Lying face up with knees bent and feet flat on floor
- Hold sand bag  with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the sand bang  in front of body as you sit up
- Return to starting position under control

Sand bag sit up

- Hold the sand bag above your head 
- Tuck your knee towards your chest 
- Then straighten then & repeat 
- Focus on activating your core

Sand bag knee tuck

Hold the sand bag above over your head 
- bring the sand bag in the middle of your body & your knees aswell
- squeeze for 2sec & then extend and repeat

Sand bag crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

W3/D3 shoulder & arms

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