Name: Playbook - Christopher Kellum - W1/D6 Shoulder
Uploaded: 2023-10-09T17:08:30.581Z
Duration: 60 min
Description: W1/D6 Shoulder

I’d like to have a cardio pre session like a mini hitt ?

David Ridgway

This core burner every time is whooping me

Noah

This workout has a lot of complex lifts incorporated. You will notice there are a lot of supersets. This is key to really targeting your shoulders and making sure they are sore. I would choose light weights for the superset and go heavy on the shrugs and presses.

*Hold for 2-3 seconds at the top  each rep
Use Dumbbells, plates, KBs or cables for this!
- Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
- Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
- Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
- Lower the bar back to the original position.
- Repeat for the recommended amount of repetitions.

Shoulder shrugs

- Move the cables to the bottom of the towers and select an appropriate weight.
- Stand or sit directly in between the uprights. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
- Keeping your head and chest up, extend through the elbow to press the handles directly over head.
- After pausing at the top, return to the starting position and repeat."

Cable shoulder press

This is a three part shoulder press set.

First five reps - press it out on the lower half
Second five reps - press it out high - middle don allow your arms to get less than 90 degrees
Last 10 reps focus on full range of motion

Dumbbell shoulder press (low,upper,full)

This is a 5 part workout to complete one set of the 3 total sets! Focus on a weight that isn't too difficult because as you move through the workouts it gets harder. Don't sacrifice form for weight either. 

Example :
I can complete these exercises with 30-35 lb dumbbells but I use 10-15 lb dumbbells - lighter but still add difficulty with focusing on form and working through each workout.

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides."

Dumbbell lateral raises

- Stand tall, abs engaged, with a dumbbell in your hands
- you can do this with one DB in each hand or as pictured in the video one dumbbell in both hands
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides."

Dumbbell Front raises

- Stand tall, abs engaged, with a dumbbell in each hand.
-rotate your palms up
-Raise your arms as if you are doing a circle until at the top you have formed a Y
- Keeping your elbows soft
- Slowly lower the dumbbells down to your hips.

Lateral Y dumbbell raises

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

This front raise you have a slight bend in your elbows.

Front dumbbell raises

Use Dumbbells, plates, KBs or cables for this!
- Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
- Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
- Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
- Lower the bar back to the original position.
- Repeat for the recommended amount of repetitions.

Weighted shoulder shrugs

Dumbbell complex shoulder burn

This is a 4 part workout to complete one set of the 3 total sets! Focus on a weight that isn't too difficult because as you move through the workouts it gets harder. Don't sacrifice form for weight either. 

Example :
I can complete these exercises individually with more weight than a 45 lb barbell but I use a 45 lb barbell because it allows me to focus on form while getting a crazy burn
its lighter but still adds difficulty.

-Stand with feet shoulder width apart
-hold the barbell at your waist , hands about shoulder width apart
-Engage your core as you raises the barbell up
-Exhale as you lower the barbell back to your waist
-repeat this for each rep (slow and controlled)

Barbell front raise

- Sit back with your feet planted into the floor, barbell at your collar bone, hands evenly spaced on the bar and making a 'W' with your arms.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, press the barbell toward the ceiling, keeping your chin tucked to avoid hitting it on the way up.

Front seated barbell press

- Sit back with your feet planted into the floor, barbell behind your head in the middle of your head
-Focus on trying to not allow the barbell to go lower than your ears.
 -hands evenly spaced on the bar and making a 'W' with your arms.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, press the barbell toward the ceiling
-keeping your chin tucked to avoid hitting it on the way up.

Behind the neck barbell press

Start off seated or standing 
- Be up straight with your feet shoulder width apart, holding a weighted barbell at your collar bone
-Then push the barbell up and above slightly above your head 
-Slowly lower the bar behind your head, don't go lower that your ears as this puts extra strain on your rotator cuff
-Repeat 1 rep is when you return to the starting position on the collarbone

Front & back barbell press

Barbell Complex shoulder burn

-Grab a lighter weight
-lay on your side on the bench
-extend your arm out in front of you 
-keeping a slight bend in you elbow
-raise the dumbbell slightly above your head and lower it slightly below you head
-the goal is to keep constant tension each rep so don't raise the dumbbell too high or too low
-you you should feel an intense burn in your rear delt and shoulder!

Lying lateral dumbbell raise left

Lying lateral dumbbell raise right

This is a body weight circuit designed to hit every area of your abdominals 👊🏽 beginners can hit 1 round. If 2 rounds is easy go for 3 or add some weight

The goal is to mimic a bicycle motion with forward motion! Recommend doing this on a cushion mat

Forward bicycles

The goal is to mimic pedaling backwards like you would on a bike. Keep your core engaged and reach for the ceiling

Reverse bicycles

This can be done with hands overhead or on the ground to your side to make it easier

Overhead In and Outs

This is another in and out variation this one you are going to extend and then hug around your legs

In & out hugs

You are going to get a wide base and reach to your leg with the opposite arm and perform a swipe across to the next leg and repeat with the opposite arm

Windshield wipers

These are scissors each rep
You will hold the position for 2-3 seconds then perform a scissor motion and repeat with the opposite leg. The legs never touch the ground so it’s like a 6 inch hold at the bottom while the other leg is elevated 🔥

Scissor holds

Have you feet touching and legs out to the side the goal is to elevate your hips off the ground using your core

Hip rock n’ raise

This is a 2 part movement you can start with the V up motion then move into the sit up (roll up) . V up = 1 rep then the roll up = 2 reps all the Way to 25

V up Roll ups

This is the cross body crunch you will perform 25 reps each side

Cross body crunch (L)

Cross body crunch (R)

The heel taps are going to hit the lower abs. For this elevate your shoulders off the ground into a low crunch and away back and forth tapping your heels for 25 reps

Heel taps

Bring your elbow to your quad on each rep use your opposite arm for support on the ground in front of you. Complete 25 reps each side

Oblique V ups (R)

Oblique V ups (L)

Perform with your legs straight out I recommend cupping your hands and to complete this rep you need to tap the floor. One rep equals tapping both side

Mason twists

Core burnout 🔥

W1/D6 Shoulder

First day back after a back injury. Good challenge!

W1/D1 Back+Cardio+Abs

W1/D2 Chest

Great leg workout. The run at the end definitely irons out the legs after smoking them. I incorporated 30 jump rope skips to keep the HR up in between sets and enjoyed the calf burn.

Garrett

Not bad. Considering I do not like to workout my legs.. haha.

Clifton Thigpen

SO GOOD! I didn't think I'd like the 30-60s at the end, but the full 15 minutes wasn't too bad. Challenging, but doable!!

W1/D6 Shoulder

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