Name: Playbook - Kelly Diller - Delts/Abs W3D4
Uploaded: 2024-03-30T23:58:43.466Z
Duration: 60 min
Description: Delts/Abs W3D4

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- start in a hinged positions, core tight and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell rear delt fly

Super set

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

4 rounds, rest as needed

Reps are total count

- Drive your foot off the floor
- Bring your knee towards your chest 
- Return Foot to ground
* Alternate to work both sides

Explosive knee drive

- Start with your arms and legs extended
- Bring your knees in towards your chest
- Extend your legs back out with out touching the floor

Hollow body w/ knee tuck

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Delts/Abs W3D4

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