Name: Playbook - Jeremy Scott - Friday April 19th Shoulders/Biceps/Calves
Uploaded: 2024-04-25T15:48:30.818Z
Duration: 45 min
Description: Friday April 19th Shoulders/Biceps/Calves

Brian

DAY 6: SHOULDERS, BICEPS & CALVES

Mobility Prep 

1. Barbell Overhead Press
2. Standing Arnold Press
3. DB Lateral Raises 
4. DB Rear Flys
5. Barbell Curls
6. DB Preacher Curls
7. DB Curl and Press
8. Seated Calf Raise 
9. Standing Calf Raise

- Mini Band External Rotations 2 minutes 
- Wall Slides 1 minute
- Dead Hangs (from pullup bar) 1 minute 
- Yoga Pushups 2 minutes

- Loop the mini band around both wrists
- Externally rotate outward against the resistance of the band (palms in, palms up and palms down)

Mini Band External Rotations

- Stand tall with your back leaning flat into a wall
- Press your arms into the wall, flare them out from your sides and bend your elbows, forming a W
- Maintain contact with the wall as you slide your arms vertically overhead while maintaining the bend in your elbow
- Pause
- Slide your arms back down the wall until your elbows are close to your sides
- Repeating for time or reps

Wall Slides

- Use a secure overhead bar (Use a step or bench so you can easily reach the bar with your arms, as you don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you), arms shoulder-width apart
- Move your feet off the step or bench so you’re hanging on to the bar (or just bend your knees if you are able to reach the bar)
- With your arms straight hang from the bar with your body straight and your feet off the floor
- Do not fully relax your shoulders, instead keep them active by pulling them slightly down and back

Dead Hang

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the starting position 
- Shift back into a downward dog position  
- Return to starting position

Yoga Pushups

Upper Body Mobility Prep

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

4 x 6-8 reps

BB Overhead Press

- From a standing position raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your body
- Keeping your eyes facing forwards, slowly press the dumbbells above your head while turning your wrists so that your palms face forward (away from your body) until your arm is fully extended
- Lower the dumbbells back down to the starting position - twisting at the wrists until your palms are facing your body once again

4 x 8-12 reps

DB Standing Arnold Press

- Start in a standing position, holding dumbbells at your sides
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

3 x 10-15 reps (lighter load)

DB Lateral Raises

- Stand with feet shoulder-width apart, holding dumbbells at your sides
- Press the hips back in a hinge motion, bringing your chest forward and almost parallel to the floor
- Allow the weights to hang straight down (palms facing each other) while maintaining a tight core, straight back, and slight knee bend
- Raise both arms out to your side, on an exhale, keeping a soft bend in your elbows
- Squeeze the shoulder blades together as you pull them toward the spine
- Lower the weight back to the start position as you inhale (Avoid hunching your shoulders, and keep your chin tucked to maintain a neutral spine during the exercise)

3 x 8-12 reps

DB Bent Reverse Flys

- With a barbell in your hands and your palms facing up
- Curl the bar up toward your shoulders, engaging your biceps
- Keep your elbows pointed to the floor
- Lower the bar with control

4 x 8-12 reps

BB Curls

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Complete desired reps then repeat on the opposite side

4 x 8-12 reps per arm

DB Single Arm Preacher Curls

- Hold a dumbbell in each hand at your sides 
- Curl one dumbbell up toward your shoulder, engaging your bicep
- Using a neutral grip, elbows forward of your body, press the dumbbell overhead
- Reverse the movement back down to starting position and repeat with the opposite arm
- Working back and forth for time or reps

3 x 10-15 reps per arm

Alt. DB Curl and Press

- From a seated position, place a weight across the top of your legs
- With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves
- Hold the top contraction for a second
- As you inhale, return to the starting position by slowly lowering the heels

4 x 15-20 reps

Seated Calf Raises

- Stand with your torso upright, the ball of the foot on an elevated surface (that is around 2-3 inches tall) while your heels extend off and touch the floor
- With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves
- Hold the top contraction for a second
- As you inhale, return to the starting position by slowly lowering the heels

4 x 15-20 reps

Standing Calf Raises

Friday April 19th Shoulders/Biceps/Calves

Happy Sunday. 
Glad that is over. 
25 lb DBs 
35:40

Greg Parks

37:54 to complete. Fun WO. DBs 30#s and 25#s for curls & press. #strongerthanyesterday 💪

Guillermo

Great workout. Finished in 25:25. Curl to press at that rep range is awful

Adam

4/28 Sunday Advanced MetCon 25 Burpee Buy In

Great 25 min workout!! Bottom loaded pulse squats...🥵

Sarah Miron

Jeff Ryan

Monday 4/29

Tuesday 4/30 Boxing

Wed 5/1

Thursday 5/2 Boxing

Friday 5/3

5/4 Saturday Rest Recover

5/5 Sunday Push-up Interrupt Advanced MetCon

37:50….what a workout…even if I’m a day late!

Todd

Amanda

Sunday MetCon 4/21 50-5-5 Set

Nice workout- I modified the pull-ups with bands..

Total Body Monday 4/22

Great workout. Added mobility during the rest periods for the farmers walks.

Tuesday Farmers Day 4/23

Killer. Used 25 DBs for everything except racks where I used 35 DBs
6 rounds

Wednesday AMRAP 4/24

Wall Mobility Video 4/25 Thursday

7 rounds /110 lbs on bench, 70 on remainder + ruck

Friday April 19th Shoulders/Biceps/Calves

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