Name: Playbook - John Juker - W1/D4 - Shoulders / 3 Mile Run
Uploaded: 2023-03-01T21:15:02.869Z
Duration: 75 min
Description: W1/D4 - Shoulders / 3 Mile Run

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- From a seated position
- Raise the dumbbells forward and up to shoulder height
- Keep a slight bend at the elbows

Dumbbell seated front raise

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

Seated side lateral raise

Superset #1

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable standing EZ-bar upright row

Superset #2

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

W1/D4 - Shoulders / 3 Mile Run

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