Name: Playbook - Kait & Martin - Bands&Bodyweight Shoulders ⚡️ (Beginner)
Uploaded: 2022-06-13T16:16:44.296Z
Duration: 45 min
Description: Bands&Bodyweight Shoulders ⚡️ (Beginner)

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

-7 total exercises	
-Giant Set 
- Rest 30 seconds between exercises
- Rest 90 seconds between rounds
-Repeat 3-4x	

Workout Details:
1. Pike Walks x6
2. Plank Walk Up Shoulder Taps x8
3. Loaded Beast to Plank Mountain Climbers	 x12
4. Beast Hold x30s
5. Plank Forward Taps x12
6. 3D Band Pull Aparts	x12
7. Crucifix Crunches	x15

- 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

- Start with feet and hands as close as possible while still keeping your legs completely locked out
- Extend your arms and keep your core engaged
- Walk your hands out and walk back

Pike Walks

- From elbow plank position
- Walk your hands up to high plank
- Perform shoulder taps 
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Walk Up Shoulder Taps

- Start in a loaded beast position
- Actively drive knee to chest, until your reach a high plank position 
- Return to starting position and alternate sides
- Increase speed as you feel comfortable

Loaded Beast Mountain Climbers

- Stack shoulders on top of wrists
- Stack hips on top of knees
- Slightly hover knees over ground 
- Actively push through the shoulder blades
- Actively push belly button into your spine
- Don’t forget to regulate breathing

Beast Hold

- Begin in a Plank position
- Keep core fully engaged to minimize any side to side movement
- Alternating sides, reach forward and tap the ground with your hands

Plank Forward Taps

- Begin in a supine position
- Legs extended and arms out to the sides
- Perform a reverse crunch while performing a crunch and bringing arm behind the legs

Bands&Bodyweight Shoulders ⚡️ (Beginner)

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