Name: Playbook - Kari Moulton - W3/D3 Upper
Uploaded: 2022-10-25T14:05:03.955Z
Duration: 120 min
Description: W3/D3 Upper

Shoulders + 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 what you do!

🖤 Kari

- Start with barbell at your chest, shoulder height
- Press the barbell overhead with arms extended
- Lower weight down to your chest and press back up overhead

Military Press

Strength

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

Dumbbell Z Press

- Begin in a half kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your shoulder
- Lower with control back to starting position

Half Kneeling Landmine Press

Compound Set

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell 
* Work both sides

Leaning Dumbbell Lateral Raise

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold Press

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

Resistance Band Pull Aparts

Triset

- Begin in a push up position with a kettlebell place on one side of your body
- With the opposite hand pull the kettlebell through to the other side

Kettlebell Pull Thru

- Lift your legs so your knees are directly over your hips
- With a band around both area just below the elbow, lift arms straight out in front of you holding arms apart against the band tension 
- Slowly extend extend one leg at a time until it’s just above the floor
- Bring leg back to the starting position 
- Repeat on the opposite side

Arms Banded Dead Bug

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