Name: Playbook - Holly Fielding - SHOULDEYS & TRIS
Uploaded: 2024-01-18T19:44:22.622Z
Duration: 45 min
Description: SHOULDEYS & TRIS

So good. Wow I love you. You’re my role model. Yoked and smoking hot. Thanks for the workouts ❤️

Shannon

⭐️ FORM:

▫️Find a stable bench, keep back straight, abs engaged, press barbell overhead and alternate between in front of body and behind body

⭐️ OPTION:

▫️Perform a regular overhead press, above head instead of up and over body

Front and back = 1 rep

Barbell overhead press front & back

⭐️ FORM: 

▫️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

⭐️ FORM:

▫️Keep a slight bend at the elbow, raise your arms until you reach shoulder height, and rotate arms in front of body

Dumbbell side raise to front

SET #1

⭐️ FORM:

▫️Keep head up, chest up, tight core, grab carabiner with fingers, and pull cable across Chest parallel to Shoulders

8 PER SIDE

Cable cross over flies

⭐️ FORM

▫️Stand tall, abs engaged and upper arms locked at your sides, press the bar down until your elbows are straight, and bend the elbows to return to the starting position

Cable straight bar tricep pushdown

⭐️ FORM:

▫️Place your feet on an elevated surface, keep arms close to sides, end at the elbows to come down, and engage your chest as you come up

Decline Tricep push up

SET #2

⭐️ FORM:

▫️Lay flat on bench, hold the bar with a neutral grip, as you raise the bar make sure your elbows stay close to your sides, bring bar behind head and engage your triceps as you go up

Barbell skull crushers

⭐️ FORM:

▫️Send dumbbell through front of body to other side, keep abs engaged, jump forward and over the dumbbell, return to plank position, and repeat movement

⭐️ OPTION:

▫️Step over the dumbbell instead of jumping if needed

Dumbbell pull through and jump over

⭐️ FORM

▫️Hold both dumbbells in front of your body palms facing you, raise your elbows up and to the sides, and 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

Dumbbell upright row

SET #3

⭐️ FORM:

▫️Hold bar in neutral grip, bring barbel over head, Abs engaged, and return to starting position

⭐️OPTION:

▫️Perform same movement with Dumbbells

Barbell overhead press

⭐️ FORM:

▫️ Keep back straight & Abs tight 

▫️ Power to drive weight up and down should come from your Arms NOT your Legs, legs are just there to stabilize you

▫️The more bent your legs are the easier the movement is - the straighter your legs are the harder

⭐️ OPTION: 

▫️If need take the plate out and do a body weight Tricep dip

SHOULDEYS & TRIS

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