Name: Playbook - Kait & Martin - Bands&Bodyweight Shoulder ⚡️ (Advanced)
Uploaded: 2022-06-13T17:57:29.556Z
Duration: 45 min
Description: Bands&Bodyweight Shoulder ⚡️ (Advanced)

Workout Description:

5 sets:
1. Handstand Holds (Facing Wall) x 30s

3 sets:
2a. Decline Pike Push Ups x 6 reps
2b. Elevated Shoulder Walks x 5 reps
2c. Hollow Body Holds x 30s
2d. Decline Push Ups to Pike x 10 reps
2e. Elevated Pike Holds x 15s
2f. Side Kick Throughs x 16 reps

- Begin in quadruped position
1. With fingers pointing forward, elbows completely locked out, rock back and forth
2. With fingers pointing back towards your legs, elbows completely locked out, rock back and forth
3. Continue by placing the top of your hands on the ground, fingers pointing into you, elbows locked out, rock back and forth
4. Lastly, maintain previous position and attempt to close and open your hands

Wrist Prep (4-positions)

- Lying face down on the ground, arms and legs extended
- Begin movement by activating upper back and lifting arms up
- Actively pushing the arms towards the ceiling, continue by taking your arms through internal rotation as you bring them behind your back
- Place the top of your hands on your lower back
- Bring scapulae together, lift hands up and return arms to starting position

Around The Worlds (Shoulder Mobility)

-Start in quadruped position, hips stacked on top of knees and shoulders stacked on top of wrists
-Begin by reaching through to either side and using the ground as an anchor to get deeper rotation on thoracic spine
-Bring the same arm back to the other side and reach with the elbow to create rotation on thoracic spine in the opposite direction
-Alternate L and R

Thread The Needle

- Start in a loaded beast position
- Begin movement by stepping into a deep lunge
- Keep the hand closest to the front leg, on the ground
- Lift opposite arm off the ground and rotate away while keeping your hips squared
- Return back to starting position
- Alternate sides

World’s Greatest Stretch

- Step inside a light resistance monster band
- Stand holding a band with hands shoulder width apart
- Initiate movement by performing front raise
- Pull your arms apart and back adding tension to the band
- Release and repeat

3-D Band Pull Aparts

- Start in a plank position 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Scapular Push Ups

Shoulders Warm Up/Activation

- Get as close to the wall as possible
- Hold the position keeping your body tight
- Keep your eyesight on the wall

Handstand Hold Facing Wall

- Push up position with hands on the floor and feet elevated
- Bend your elbows to lower your body down
- Straighten elbows to press back up to starting

Decline Pike Push Ups

- Begin with your feet on an elevated surface
- Hands on the ground, in a starting plank position
- While keeping your knees locked out, begin to walk your hands towards the box
- Continue to press until your upper body is perpendicular to the ground 
- Return back to plank position

Feet Elevated Shoulder Walks

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Body Hold

- With your feet elevated on a platform
- Perform a decline push up
- As you press back up begin to push your hips to the ceiling 
- Once your reach the top, transition back into decline push up

Decline Push Up to Pike

- Start with your feet on an elevated surface and your back at 90 degrees
- Extend your arms and keep your core engaged
- Hold for time

Elevated Pike Hold

- Start on all fours with your legs bent and knees underneath your belly button line, just a hair off the floor
- Lift one hand off the ground and twist and kick your opposite leg through
- Come back into your center position and repeat on the other side
(If you have difficulty kicking your leg through, you can perform a sit-through instead by twisting and dropping your opposite hip to the floor and keeping your foot behind your planted ankle)
- Continue alternating sides until you've completed prescribed repetitions

Side Kick Throughs (Alternating)

Muscular Endurance

Bands&Bodyweight Shoulder ⚡️ (Advanced)

Y’all staying to kill my arms! Their jello! 🥵🥴

LeeAnn

Bands&Bodyweight Shoulders 🔥 (Intermediate)

Great workout, sufficiently challenging! Usually not a fan of upper body days because I don’t feel like I sweat enough. Sweating plenty today!

Bands&Bodyweight Shoulder ⚡️ (Advanced)

More workouts from Kait & Martin