Name: Playbook - Kololia Atoa - Shoulders
Uploaded: 2022-11-01T16:18:56.514Z
Duration: 60 min
Description: Shoulders

Amber

My shoulders better be bolders bro!!!! I’m deaaaad

Niaya

Shoulder boulders loading!!!! Throughout the workout, I want you to think about rolling those shoulders down and back. If you have to reset to make sure you're checking this, do that! It's so important to leave your traps out of shoulder specific exercises!

- Stand in a stable position
- With a dumbbell, draw a circle from the front of the body all the way to top
- Keep a slight bend in the elbow

DB around the world

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Lay face down on an incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Incline dumbbell front raises (prone)

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Full swing above the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB full swings

- Half kneeling stance 
- Press the cable up until your reach full extension 
- Lower slowly

Single arm shoulder press with leg dip

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Standing EZ-bar upright row

- With a slight bend at the elbow raise the weight
- Raise until you reach shoulder height

Shoulders

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