Name: Playbook - Mackenzie Bishop - Shoulder & Back Madness
Uploaded: 2023-03-18T19:38:08.820Z
Duration: 35 min
Description: Shoulder & Back Madness

Hey!

welcome to the arms on fire workout category!

I will be adding various arm workouts for prenatal, postnatal, strength building, toning and so much more on here regularly!

So keep checking into this tab!

Todays arm focus is on SHOULDERS + BACK 🔥🔥🔥

Let’s crush it 👊🏼

- Standing tall lift Left arm up to the sky and lean to the right.
- Tilt head as you lean.
- Let right arm hang at your side
- Exhale and breath further into the stretch
- Alternate sides after 30 seconds

Lateral stretch

- Keeping your arms straight, roll your shoulders back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Roll shoulders in both directions for optimal stretch

Shoulder shrugs

- Use a band, mobility stick, jump rope, etc. and hold it with a wide grip
- Keep arms locked out straight overhead
- Use the Right arm to pull the Left arm towards the right as your tilt the torso simultaneously
- Fall deeper into the stretch with every exhale
- Hold on this side and then repeat on opposite side

Mobility Oblique Opener

- Use a band, mobility stick, jump rope, etc. and hold it with a tight grip
- Start with arms straight overhead and slowly start lowering your arms behind your head as you bend your elbows
- Stop when your elbows are bent at a 90 degree angle and you feel the stretch opening your chest
- Your shoulder blades should pinch when you are at the bottom of your stretch

Mobility Chest & Bi Opener

- Start in a modified high plank position using a couch, chair or wall to elevate your hands
- Take one hand off the support you’re using and touch the opposite shoulder 
- Repeat on the opposite side

Shoulder taps

Arms Warm up

- Start in a modified high plank position using a bench or a wall to elevate your hands
- Take one hand off the support you’re using and touch the opposite shoulder 
- Repeat on the opposite side

- Focus on one arm for 60 seconds, then switch arms
Stand upright with one hand on hip
- With the other hand, grab a dumbbell and start with it hovering in front of your pelvis just below your belly button
- With your elbow slightly bent, raise the dumbbell laterally and just above your shoulder, then bring back down to the pelvic starting point & repeat

Lateral Shoulder Raise

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Curl both arms simultaneously 
- Do your best to keep your upper body from rocking back and forth upon execution of the exercise

Dumbbell hammer curl

- Stand with hips hinged as if going into downward dog
- Bend at the elbows to come down 
- Bring the crown of your head down towards the ground
- Engage core, exhale & push as you come up

Decline push up

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Sit on the floor and cross your legs 
- Bring your left hand to your right thigh
- Bring your right arm over your head towards your left side and lean as far as needed to perform a stretch 
- Repeat for 30 seconds per side

Lat Oblique Stretch

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat camel

- Sit on the floor and spread your legs out straight as wide as you can
- Walk your hands forward as much as needed to get a stretch in the inner thighs & groin