Name: Playbook - Day 1 Training - BOULDER SHOULDERS
Uploaded: 2024-01-07T21:25:03.133Z
Duration: 90 min
Description: BOULDER SHOULDERS

Anthony Arredondo

Really enjoyed the workout. Feeling the pump and feeling scary🤘🏼

Andrew

Wyatt

Mad pump on shoulders 😤 💪💪🚶‍♂️

Cesar

Mr.Reddz

*Take a warm up set to feel out/calculate the weight used for working sets*

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

- 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 Raise(alternating hammer grip)

Start seated on a bench or chair holding both dumbbells by your side. Using your shoulders raise the dumbbells up to shoulder level. And control them back down to starting position. If need you can lean forward to create some momentum to raise dumbbells.

Seated Dumbbell Side Raise

- Start with your palm facing you
- Press the dumbbell overhead rotating your wrists/arms as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down
-repeat on opposite side

Seated Single Arm Dumbbell Arnold Press

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Standing Barbell Shoulder Press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Hex Bar Shrugs

- Maintaining a slight bend in your elbows, raise your arms up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position

BOULDER SHOULDERS

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