Name: Playbook - Justen Mills - Shoulders
Uploaded: 2022-09-02T19:48:41.230Z
Duration: 45 min
Description: Shoulders

- 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

High Knees

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- 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

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Warm up (full 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)

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!!!

- 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

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