Name: Playbook - Danielle Gray - Gym Day: Boulder Shoulders
Uploaded: 2023-08-23T00:22:40.802Z
Duration: 45 min
Description: Gym Day: Boulder Shoulders

This is what i needed 15 year shoulder weakness! Should i do this everyday!

Anonymous

For the days where you want to lift heavy things or have access to equipment.

Using either 1-2 dumbbells, lift your arms to horizontal, control down, and straight up to the side, control down with a soft elbow bend. Keep your core tight.

Progression:
- Kneeling

Front and lateral is 1 rep

Front & Lateral Raises

Can be done standing, half kneeling or full kneeling. Engage your core to keep your ribcage as closed as possible. Press your arm overhead while trying to keep your shoulder down and away from your ear.

Reps are per side

SA Kneeling OH Press

Elevate your feet and start in an inverted L (half handstand), keeping your core tight and arms straight, tap either your elbows or your shoulders. 

Modifications:  
- Half Handstand Hold 
- Plank Shoulder Taps 

Progressions:  
- Full Wall Handstand Shoulder Taps

Half Handstand Shoulder Taps

Start kneeling with one leg out in front of you. Hold the weight or band in the opposite hand. Keep the other hand at your hip. Curl up and press overhead. Keep your torso still, abs tight, ribs in, and glutes squeezed. 

Modifications: 
- Bicep Curls

Progressions: 
- Standing Curls to OH Press

Half Kneel Curl to OH Press

Elevate your feet and start in an inverted L (half handstand), keeping your core tight and arms straight, shrug your shoulders all the way up to your ears, and then relax. Do not bend your arms! This is the toughest part. If it's too challenging, modify. 

Modifications: 
- Half Handstand Hold
- Quadruped Protraction & Retraction

Progressions: 
- Full Wall Handstand Shoulder Shrugs

Half Handstand Shoulder Shrugs

Grab a medicine ball or something between 5-10 lbs that is SAFE to throw and catch. Squat and hold as you throw the ball overhead. Stay LOW! Keep your hips back. 

Modifications: 
- Wall Sit OH Toss 

Progression: 
- Add a squat pulse each time you catch the ball

Squat Hold with OH Med Ball Toss

Shoulder Circuit

Balance on a sturdy med ball, feet apart in a plank. Lift a light weight and keep your hips square to the floor. Lift straight in front of you to horizontal, come down, and lift to the side to horizontal. Repeat. Keep your belly button facing the floor, lift with control, and keep your legs straight. 

Front and lateral is 1 rep. Reps are per side

Modifications: 
- Med Ball No Weight Front & Laterals 
- Med Ball SA Plank Hold 
- Med Ball Both Arms Plank Hold 

Progressions: 
- Heavier Weight 
- Feet Closer Together

Med Ball Plank Front & Lateral Raises

Start off in a forearm plank with your feet on 1-2 sliders. Keep your bottom tucked under to avoid a banana back and ribs squeezing in as you use your shoulders and abs to drag your feet back and forth. Your body shape should not change.

Slider Body Saws

Superset Burner

Gym Day: Boulder Shoulders

10 Min Arm Strength & Definition

Upper Body Strength EMOM

Upper Body Strict Strength

My two subluxated shoulders weren’t able to do pull ups today. I grabbed a small band and tried to simulate the movement, but, is there another exercise I could do instead? Thank you!

Michelle

Linda

W2/D2 Core & Upper Body

Instructions are efficient and short to the point♥️

Forouzan

Strong Arm Sculpt: 5/23/22

It was challenging but not frustrating which keeps up motivating

Her workouts are easier to get through now that we’re doing it together instead me just doing it myself. Alot of the exercises I’ve never really done before so it was a real challenge for my core and balance.

David

VIP 1.1 Core & Upper Body

Chin Up Conditioning Follow Along

Upper Body Strength: 8/26/21

I certainly have progress to be made but this made me feel so powerful! Super fun to get upside down too!

Gym Day: Boulder Shoulders

Community

More workouts from Danielle Gray