Name: Playbook - Jess Guinan - 6/20 - Shoulders
Uploaded: 2022-10-30T17:00:03.977Z
Duration: 60 min
Description: 6/20 - Shoulders

1. DB Military Press (4x8)

2. Isol. Leaning Lateral Raise (4x10 ea side)

3. Megaset 
- Alt Front Raises (4x10 ea side)
- BB Military Press (4x10)
- Plate Upright Rows (4x10)

4. DB Shrugs (4x12)

*Try to keep track of the weights you are using so that you can make sure you’re progressing!

- Brace your core and lift the dumbbells up so that your arms make a 90 degree.
- Keep your forearms nice and sturdy - don’t let them droop in towards your head. 
- Bring your arms straight up over your head, gently touching the dumbbells together.
- Bring your arms down so that they once again make a ninety degree. Do not let your arms drop down too low.

Seated Military Press

- Hold one dumbbell in one hand and hold onto a sturdy rack with your other hand.
- Place your feet close to the rack lean to the side, holding on to the rack for support.
- Place the dumbbell in front of you.
- Keeping your core tight, bring the dumbbell up - keep a slight bend in your elbow, and make sure that your wrist, elbow, and shoulder make a straight line.

Isolated Leaning Lateral Raise

- Alt Front Raises (4x10 ea side)
- BB Military Press (4x10)
- Plate Upright Rows (4x10)

- Stand with your arms at your side, and a dumbbell in each hand.
- Brace your core, and with a slight bend in your elbow, raise one arm until the dumbbell is at least shoulder height.
- Slowly bring that arm back down and repeat on the other side

Alternating Front Raise

- Stand up straight and brace your core. 
- Bring the barbell to your collarbone, with your palms facing away from you. Your hands should be shoulder width apart on the bar.
- Brace your core, gently squeeze your glutes, and bring the barbell over your head. 
- Slowly bring the barbell back down to the starting position.

Barbell military press

- Keep your hands pretty close together on the plate - your thumbs should be close to touching at the top of the plate. 
- Start with the plate by your thighs. Roll your shoulders back, stand up straight, and keep your core tight. 
- Bring the plate towards your collarbone, keeping the plate close to your torso and your elbows out. 
- Slowly bring the plate down, returning to the starting position.

Plate upright row

Megaset

- Stand with your arms at your side, and a dumbbell in each hand.
- Bring both shoulders up towards your ears, keeping your arms straight.
- Slowly bring the dumbbells back down.