Name: Playbook - Christopher Kellum - W1/D4 Shoulder Domination
Uploaded: 2023-10-09T17:08:30.552Z
Duration: 45 min
Description: W1/D4 Shoulder Domination

Ralph

Welcome to Day 4, soldier! Today, we'll focus on building powerful shoulders. Well-developed shoulder muscles are not only essential for the Standing Power Throw event in the ACFT but also play a critical role in enhancing your overall athletic performance.

The day starts with a warm-up routine designed to prepare your shoulders for the workload they're about to face. Exercises like wall slides and banded pass-throughs aim to increase mobility and circulation in the shoulder joints, making them ready for the subsequent movements.

Our main strength exercise for the day is the Overhead Shoulder Press. This compound movement targets all parts of your deltoids, providing a solid base for shoulder strength and stability. Be mindful of your form during this exercise to prevent any undue strain on your shoulder joints.

We then move into several circuits that will push your shoulders from all angles. Lateral raises, front raises, and shrugs target your deltoids, while landmine rotations and thrusters add a full-body, functional aspect to your training.

Towards the end, we have included some core work to keep your midsection tight and ready for action. Remember, a strong core is the foundation of all your movements.

To wrap things up, instead of an intense cardio session, we have a rest day cardio protocol - aiming to hit 10,000 steps. This low-impact activity aids in recovery and keeps your metabolism humming without adding additional stress to your body.

Remember, this day is all about dominating your shoulder workout. Pay attention to your form and adjust weights as needed. Let's get those shoulders working! See you on Day 5 for some arm chiseling!

Beginner: Do each circuit for 2 Rounds
Intermediate: Do each circuit for 3 rounds
Advanced: Follow the recommended 4 rounds (too easy, add a 5th)

Benefits of the Warm-Up Routine for Shoulder Day:

Improved Shoulder Mobility: Increases range of motion for shoulder exercises.
Activation of Shoulder Muscles: Engages rotator cuff muscles for stability.
Enhanced Blood Flow: Improves performance and reduces injury risk.
Injury Prevention: Reduces strains and shoulder-related injuries.
Improved Performance: Optimizes form and control during workouts.
Joint Lubrication: Enhances shoulder joint fluid circulation.
Preparation for Resistance Training: Readies muscles for lifting weights.
Better Mind-Muscle Connection: Improves muscle engagement.
Reduced Post-Workout Soreness: Minimizes muscle soreness.
Enhanced Flexibility: Improves shoulder joint flexibility.

- pick your favorite cardio machine and take 5 mins to get into zone 2 and warm up

Running, Jump rope, bike etc

Banded Pass Throughs

- Sitting on the floor with knees bent 90 degrees and hands behind your back
- Lower one knee to the ground until it is flat on the floor
- Rotate hips and lower opposite leg onto the floor
15 reps per arm

Mobility - internal & external rotations

Arm Circles

- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

reverse fly

Warm up

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell, dumbbells or even Kettlebells use what you have!

Barbell military press

This is a shoulder burn so be ready and dont go too heavy. Focus on quality reps! This is a triple set so 3 exercises in a row then rest 60 seconds and repeat.

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

Circuit 1

This is another killer complex with 4 exercises so a quad set. After the 4 exercises take a 60 second rest and repeat!

Single arm press right & left 
Then double arm press 
Finish with landmine 180s 🦾⚡️
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Quad landmine set

Circuit 2

You made it to the end of the shoulder day!  The final circuit is a triple set so get ready to crush it! Rest 60 seconds after each round.

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

The goal with this plank is to hit a max time*
- Start in a plank position 
- Make sure to follow the ACFT Standard 
Starting position
On the command “GET READY” hands must be on the ground, either in fists with pinky side of the hand touching the ground or lying flat with palms down, no more than the grader’s fist-width apart; elbows will be bent, aligned with the shoulders, forearms flat on the ground forming a triangle; hips should be bent with one or both knees resting on the ground.

To maintain proper plank position, the head, shoulders, back, hips, and legs must remain in a straight-line position from head to heels throughout the event. Feet, forearms, and fists/palms must remain in contact with the floor throughout the event.

As long as the hands remain in contact with the ground, Soldiers may change hand position from the fist-pinky side down to palms down during the plank.

The Plank event is terminated if the Soldier touches the ground with any part of the body other than the feet, forearms or fists/palms, raises a foot or hand off the floor, or fails to maintain a straight-line position from head to heels.

Elbow Plank

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Circuit 3

During this core circuit really focus on slow reps and when you get to the heel taps make sure to be in a fixed crunch position as you are tapping your heels to really feel this exercise.

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

Core Circuit

Zone 2 running involves maintaining a moderate intensity, where you can comfortably hold a conversation while running. It's an excellent zone for building endurance, burning fat, and improving aerobic capacity. To find your Zone 2 heart rate, you can use the following formula:
Max HR = 220- Age
Zone 2 Heart Rate = (Maximum Heart Rate - Resting Heart Rate) * 0.60 + Resting Heart Rate

For example, if you are 30 years old, with a maximum heart rate of 190 beats per minute (bpm) and a resting heart rate of 60 bpm, your Zone 2 heart rate will be:

Zone 2 Heart Rate = (190 - 60) * 0.60 + 60 = 138 bpm

30-minute Zone 2 running workout:

Warm-Up (5 minutes):

Start with a brisk walk or slow jog to gradually raise your heart rate.
Perform dynamic stretches for your legs, hips, and upper body to loosen up.
Main Workout (20 minutes):

Begin running at a comfortable pace where you can easily maintain a conversation.
Focus on keeping your heart rate around the calculated Zone 2 heart rate (138 bpm in our example).
Maintain a steady pace and avoid sudden increases in intensity.
If you have a heart rate monitor, keep an eye on your heart rate to stay within Zone 2.
Enjoy the rhythm of your breath and the motion of your body while running.
Cool Down (5 minutes):

Gradually slow down your pace to a walk or gentle jog.
Perform static stretches for your calves, hamstrings, quadriceps, and hip flexors to improve flexibility and aid recovery.

Running

W1/D4 Shoulder Domination

W1/D5 Arm Day

W1/D3 Back Day

Very strenuous but that’s definitely needed for improvement

Donovan

W1/D2 Chest Day & Sprints

Amazing workout but I’m alittle out of shape.

Aaron

The barbell squat and kb swings in first circuit, can you add how many reps to complete per round?

W1/D4 Shoulder Domination

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