Name: Playbook - Kari Moulton - W3/D1 Upper + Core
Uploaded: 2022-10-25T14:09:08.512Z
Duration: 60 min
Description: W3/D1 Upper + Core

Shoulder + Core Focus

Make sure to warm up before and cool down after the workout!

Warm up ideas can be found in the Warm Up collection!

After you crush this, let me know how you do!

🖤Kari

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated Military Press

Block 1

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell Neutral Overhead Press

- Support your chest on an incline bench and brace yourself with one hand while holding a dumbbell in the other
- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single-arm Chest Supported Lateral Raise

Block 2

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower controlled

Dumbbell Z Press

- Hinge at the hips
- Raise the Dumbbells forward and up forming a Y shape
- Lower down to starting position with control

Dumbbell Standing Y Raise

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull-aparts

Block 3

- Lay on the floor with knees bent and holding dumbbells out in front of you
- Using your core lift up into sit up position while keep arms extended up
- Lower in a controlled motion back to starting keeping arms extended

Dumbbell Otis Ups

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

W3/D1 Upper + Core

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