Name: Playbook - Kait & Martin - Bands&Bodyweight Shoulders 🔥 (Intermediate)
Uploaded: 2022-06-13T17:48:32.722Z
Duration: 45 min
Description: Bands&Bodyweight Shoulders 🔥 (Intermediate)

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

LeeAnn

Workout Details:

3 sets:
1. Pseudo Push Up to Pike x 10 reps

3 Rounds:
2a. Pike Push Ups x 6
2b. Pike Walks x 5
2c. Pike Shoulder Taps x 12
2d. Beast Hold Toe Taps x 12
2e. Banded Shoulder Press x 15
2f. Low Plank Knee to Elbow x 16

- 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

- Begin in a Pike position
- As you lower into the push up, make sure to bring hips towards your hands
- The close your hands are to your hips, the more resistance is added to the shoulders
- As you push back up into the Pike, make sure to push your upper body up and back into starting position

Pseudo Push Up to Pike Press

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push Ups

- 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

- Start with your feet and hands as close as possible while keeping your legs completely locked out
- Extend your arms and keep your core engaged
- Raise your hand off the floor and touch your opposite shoulder

Pike Shoulder Taps

- Hold a beast position throughout the entire set
- Bring hand to opposite foot by meeting in the mid line if your body
- Alternate sides

Beast Hold Toe Taps

- Stand with a band under your feet and grasped in both hands
- Press your hands straight up engaging your delts
- Lower your hands releasing the tension from the band

Banded Shoulder Press

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Low Plank Knee to Elbows

Muscular Endurance

Bands&Bodyweight Shoulders 🔥 (Intermediate)

Bands&Bodyweight Shoulder ⚡️ (Advanced)

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 Shoulders 🔥 (Intermediate)

Community

More workouts from Kait & Martin