Name: Playbook - Heather Watkins - Tuesday (Gym): Shoulders Chest Triceps
Uploaded: 2024-05-19T19:33:10.077Z
Duration: 50 min
Description: Tuesday (Gym): Shoulders Chest Triceps

I up’d my weights! Definitely felt the burn!

Robyn

It’s PUSH DAY & week one in this strength block. 

Main movements for the next six weeks: 

1. Static hold SA shoulder press (8-10 rep range)

2. Front Raises

Make sure to log your weight so you can reference it back over the next six weeks

- Start standing with your feet together.

- Forward fold with straight legs, and place your hands on the floor.

- Walk your hands out until you are in a plank position with shoulders over your wrists.

- Walk your hands back in toward your feet, keeping your legs as straight as possible.

-Roll back up to a standing position, with control.

Inchworm

Stand with your feet shoulder-width apart and extend your arms parallel to the floor.

Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel a stretch in your tricep

Arm circles

Start on all fours making a tabletop with your body
Stack your hips directly above your knees and position your elbows, shoulders, and wrists in a straight line to the ground.
Lift your right hand up sending your gaze up with it and then follow your right hand down as you thread it beneath your left arm.
Keep your hips high and allow your chest to rest on or come close to the ground.
Push your hips back and up and keep some pressure in your left palm
Hold the position for as long as you need and then switch sides.
To come out, press firmly into your left palm and slowly unthread your right arm reaching back up towards the sky, the gaze can follow.
Return your right hand down to the ground back in tabletop.
Repeat on the left side.

mobility - Thread the Needle

Warmup:

- Start with your arms at 90 degrees
- Hold one arm in place 
- Press the opposite arm/dumbbell straight up into full extension for desired reps and the lower into static hold position and complete reps on opposite side 
- 8-10 per side

Static hold SA shoulder press

- Raise bar until your arms are at shoulder height

EZ bar front raise

- You’ll hold a dumbbell in each hand 
- complete a single arm lateral raise on one arm, then the opposite arm followed with bilateral lateral raise 
- single arm + single arm + bilateral lateral raise = 1 rep 
- rep range is 6-8 reps

Lateral Raise Complex

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

Upright row

Superset:

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Dumbbell skull crushers

- On a flat bench or the floor with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

LISS

Optional/Recommended Cardio:

Tuesday (Gym): Shoulders Chest Triceps

Weekly Workout Details

Monday (Home): Hamstrings & Glutes

Monday (Gym): Hamstrings & Glutes

Tuesday (Home): Shoulders Chest Triceps

Wednesday: LISS & Core Circuit

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Home) Back Biceps & Abs

Friday (Gym): Back Biceps & Abs

Saturday: Full Body Conditioning

Olivia Lester

Erin Boyer

Katelyn Thiele

Had a short time frame to get this in & I don’t regret making it work! Still feeling the burn 🔥🔥

Walking might be interesting today!!!  Awesome workout.

Samantha Parsley

You totally kicked my butt today on his workout! 🥵🥵

Now time to wash the car!! Happy Saturday crew 💕 Day 3/4 ✅

That wall sit finisher…. x3 🫣 Day 4/4 ✅

MELISSA HARRIS

Sara

Marca

Awesome!! Definitely got the heart rate up! The Romanian deadlift and the optional finisher!🥵

Happy Monday!! LOVED the new variation for lateral raise 🥵

Morgan

Happy Saturday!! Core complete at the LIVE today! 🥰

Tuesday (Gym): Shoulders Chest Triceps

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