Name: Playbook - Kololia Atoa - Week 4 - Day 4
Uploaded: 2022-11-01T16:18:48.553Z
Duration: 60 min
Description: Week 4 - Day 4

- 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

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

Standing flies

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

Kneeling landmine shoulder press

- Bend at the knees slightly and lean forward 
- Press the t bar up until your reach full extension 
- Lower slowly