Name: Playbook - Kelsey Adkins - Friday: Shoulders + Tris
Uploaded: 2023-01-02T00:21:10.221Z
Duration: 45 min
Description: Friday: Shoulders + Tris

This was a great way to start out my New Year for 2023!!

Erin

Wasn’t slacking this week just been taking an extra long active rest week…. Little under the weather and travel but getting some cardio bits in. Plus bouldas today which felt very accomplished. 😊

Alli

The best feeling is when you’re able to bump up your weights & feel stronger each and every day 🫶🏽

Sydney

Rae 

Savannah

Nithya Damodaran

Wish there was one more tricep workout but otherwise awesome!

Alyssa

Keep your core engaged and bring the dumbbells to head height then push up so arms are straight over your head

Dumbbell Overhead Press

- 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

Lateral raise with arms bent at a 90 degree angle

Bent Arm Lateral Raise

Superset

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- 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

Field goals

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight
-to modify go on your knees (shown in video)

Diamond Push-ups

Friday: Shoulders + Tris

Monday: Glutes and Hamstrings

Tuesday: Upper Body

Wednesday: Full Body Strength

Legs are like jello after that one 👍🏼

Lindsay Dobitsky

Destiney

Thursday: Legs

This was a killer shoulder day!! They are burning tonight! 🔥🔥🔥

Julie

Friday: Shoulder Burn

Love the ab workouts!! I 👀 you 4 pack…🤭

Friday: Shoulders + Tris

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