Name: Playbook - Kari Moulton - W5/D2 Upper
Uploaded: 2022-10-25T14:02:57.053Z
Duration: 60 min
Description: W5/D2 Upper

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!

🖤

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell 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

- From a seated position
- Holding dumbbells in a supinated position, keep a slight bend at the elbow
- Raise your arms laterally until you reach overhead 
- Lower with a slow and controlled movement

Dumbbell Seated Half Circle

Compound Set

- Stand on a band or anchor it from one end to a rig/ use a cable system if available to you
- Hold both ends of the band with your hands
- Raise your arms in the scaption plane (m ore in front of you than laterally to you)
- Slowly return to start
- Challenge yourself by moving farther away, standing on he band to tighten it, or using a heavier band (adding weight to cable system)

Double Band Scaption Raises

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

Seated Arnold Press

- Set up in a forearm plank position with forearms elevated on a medicine ball (or exercise ball) with hands clasped 
- Engage your core and rest on the balls of your feet
- Press your forearm into the ball and start rotating your forearms in a stirring motion 
- Complete in both directions

Stir the Pot

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Lift hand off the floor
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Dumbbell Half Turkish Get Up

- Kneel holding a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

W5/D2 Upper

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