Name: Playbook - Kylie Angel - W1/D4 Plate Shoulder Challenge (Day 4- Weeks 1 & 3 Challenge)
Uploaded: 2023-03-01T00:31:43.116Z
Duration: 40 min
Description: W1/D4 Plate Shoulder Challenge (Day 4- Weeks 1 & 3 Challenge)

I channeled one of my many coaches over the years with this one. Never underestimate what five pounds can do to your muscles. This workout is designed to test your shoulder muscles and push you to your breaking point. Follow it step by step and your muscles will be crying!

• Take breaks between exercises as needed. Try not to exceed 30 seconds between sets. Shake it out and get back to it! 
• You can have a longer break once you finish the circuit (120 seconds)

Start with palms facing in. As you come up into your press, rotate your hands so that palms face out. Do one shoulder press and repeat the movement from the start.

Arnold’s + Regular Press

5x on each side + 10 together

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a bend in your elbows 
- Raise the dumbbells laterally and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Dumbbell alt. iso lateral raise

5x both sides + 10 together
- Hold the dumbbells in front of you with palms facing toward you
- Maintain a bend in your elbows
- Raise the dumbbells forward and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Dumbbell alt. ISO front raise

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Drop down and bring the plate between your legs (plate should face the floor). Use your legs to explode up as if you are going to jump and bring the plate over your head. Repeat movement. Remember that the movement from the bottom of the squat needs to be explosive!

Plate Thrusts

Drop down into a squat and bring that plate out in front of you. Keep your arms locked and start driving that car.

W1/D4 Plate Shoulder Challenge (Day 4- Weeks 1 & 3 Challenge)

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