Name: Playbook - Heather Watkins - Tuesday (Home): Shoulders Chest Triceps
Uploaded: 2024-05-13T13:33:02.376Z
Duration: 40 min
Description: Tuesday (Home): Shoulders Chest Triceps

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

Olivia Lester

Week two for PUSH DAY. Our Main movements for this strength block: 

1. Static hold SA shoulder press (10 per side - begin on your weaker side) 

2. Front Raises 

ways to progress from week 1: improved form, slower reps, heavier weight

Optional/recommended: 20 minutes LISS

- 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 
- 10 per side

Static hold SA shoulder press

- 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

DB front raises

- 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:

- Lay down on bench or floor with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

Dumbbell narrow chest press

- 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

Push up to Sit Back

LISS

Low Intensity Steady State

Tuesday (Home): Shoulders Chest Triceps

Weekly Workout Details

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 (Gym): 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

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 (Home): Shoulders Chest Triceps

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