Name: Playbook - Justen Mills - Shoulders 1.0🥵
Uploaded: 2022-09-02T19:52:50.414Z
Duration: 20 min
Description: Shoulders 1.0🥵

Shoulders, but make it Tabata style! All you’ll need are some dumbbells and 20-30 minutes of ENERGY!!

Start at the top with the Shoulder Press and work your way down until you complete the last exercise. You will compete a total of FIVE rounds. 

Goal-try to stay in the double digits for ALL exercises! 
YOU CAN DO THIS!!!

This warm up is designed to get you ready for the workout in five minutes or less!

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups (modified)

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Warm up (upper body)

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Keep core tight 
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

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

Dumbbell lateral raises

- Begin with a dumbbell in each hand
- Start with dumbbells between your legs and snatch directly overhead

Dumbbell snatch (double)

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Shoulders 1.0🥵

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