Name: Playbook - Heather Watkins - Tuesday (Gym): Shoulders Chest Triceps
Uploaded: 2024-05-13T13:33:02.380Z
Duration: 50 min
Description: Tuesday (Gym): Shoulders Chest Triceps

It’s week two for PUSH DAY! Main movements in this strength block: 

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

2. Front Raises

Make sure to reference your strength log. Ways to progress this week: improved form, slowed reps and/or heavier weight!

Tricep Extension drop set: Start with moderate heavy weight & complete 10 reps, drop the weight and go to failure, drop the weight again and go to failure

- 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

Slowly raise your arms forward until they are parallel with the floor. Squeeze briefly your shoulders at the top and then slowly come back to the starting position. Keep your back straight throughout the movement.

EZ bar front raise

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell 
* Work both sides

Leaning dumbbell lateral raise

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raises

Superset:

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

LISS

Optional/Recommended Cardio:

Tuesday (Gym): Shoulders Chest Triceps

Weekly Workout Details

Olivia Lester

Erin Boyer

Katelyn Thiele

Monday (Home): Hamstrings & Glutes

Monday (Gym): Hamstrings & Glutes

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

Tuesday (Home): Shoulders Chest Triceps

Wednesday: LISS & Core Circuit

Walking might be interesting today!!!  Awesome workout.

Samantha Parsley

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Home) Back Biceps & Abs

Saturday: Full Body Conditioning

Friday (Gym): Back Biceps & Abs

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

Robyn

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 🥵

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

Morgan

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

Tuesday (Gym): Shoulders Chest Triceps

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