Name: Playbook - Clayton Echard - W1/D2 Shoulder/Back/Chest
Uploaded: 2022-06-21T00:32:50.840Z
Duration: 45 min
Description: W1/D2 Shoulder/Back/Chest

Michelle

- Active warm-up circuit 2

Superset x 4
- Dumbbell chest press 4 x 12
- Resistance band face pulls 4 x 12

Superset x 4
- Bent-over dumbbell rows 4 x 12
- Resistance band pull-aparts 4 x 12

Superset x 4
- Resistance band push-ups 4 x 12
- Resistance band single-arm lat pulldowns 4 x 12

- Make large circular motions with your hands and arms to warm up your shoulders

Arm circles

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Overhead Jumping jacks

- Perform high knees while moving laterally back and forth

Lateral High Knees

Static B-Skips

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

Mountain climbers

Active warm-up 2

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Dumbbell chest press

- Perform face pulls with a band around a stationary object

Resistance Band Face Pulls

Superset

- Engage your lats as your pull the dumbbells up
- Pause at the top and lower with a slow controlled motion

Bent-Over Dumbbell Rows

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- With a band over your back for added resistance perform push-ups

Resistance Band Push-Ups

- Perform a single arm lat pulldown while holding the other end of the band overhead

W1/D2 Shoulder/Back/Chest

Community

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