Name: Playbook - Gracie Kramer - 12 Minute Back & Shoulder Workout
Uploaded: 2022-08-28T20:05:38.643Z
Duration: 45 min
Description: 12 Minute Back & Shoulder Workout

Amazing!! Obviously don’t normally work out the entire rotator cuff.

Kari Kajitani

These specific upper body exercises will effectively strengthen & tone the upper back, shoulders, & lats.

- a gymnastics inspired workout we used to do at UCLA
- helps to stabilize the shoulders and upper back through physical therapy style movement 
- with the right technique, it will help reduce shoulder pain and strengthen the upper body through application of slow, but intentional movement.

- Keep shoulders down & away from neck
- Raise arms into a “Y” shape, using back & shoulder muscles
- Keep chest off ground slightly with head down & neck straight
- Lower body should be firmly planted on ground to avoid using lower body for momentum 
- using 3LB dumbbells
- you can perform these exercises without weights or for a more challenging movement, add heavier weights

“Y” Lying Arm Extensions

- With your arms extended laying on the floor face down 
- Extend arms straight up without engaging lower back
- Avoid swinging arms, movement should be controlled
- Can use dumbbells if form is not compromised.

Floor overhead back extensions “I” Lift

- Lay face down on the ground 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

- Lay on the ground, facing the floor
- Lift chest slightly while keeping neck straight/eyes on floor 
- Start exercise w arms by side
- Extend your arms up by lifting from triceps and lats
- Lower slowly to starting position 
- Avoid engaging lower back to perform movement
- Keep lower body firmly on floor

12 Minute Back & Shoulder Workout

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