Name: Playbook - Mackenzie Bishop - W1/D2 Shoulders & Tri’s
Uploaded: 2023-04-05T04:03:13.301Z
Duration: 45 min
Description: W1/D2 Shoulders & Tri’s

Welcome to my shoulders & Triceps focused workout!

Today the key to getting best results will be to take your reps slowly, moving with control.

Check your form in the mirror as often as you can & feel the stress of the muscle under the tension of the weight! 

Know your limits but push yourself, let’s get to it!

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps/time then repeat on the opposite side

Banded clamshells

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight calf raises

Chest opener

Glute stretch

- Stand with your feet shoulder width apart 
- Bring your hands towards the ceiling/sky 
- Hinge forward at your hips until your upper body is parallel with the floor (only go as low as you can depending on your pregnancy. This movement is for the 1st trimester only)
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

- 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

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Warm up

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead
- Option to keep legs straight & locked out. Bending the knees makes the movement slightly easier, giving you leverage

Dumbbell push press

- 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

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- 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

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- 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

Adductor Stretch

- Lie down on a mat with shoulders rolled under your slightly
- Bring your hips up engaging your glutes
- Hold hips high while you alternate heel lifts

Heel lift hip thrusts

- 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

W1/D2 Shoulders & Tri’s

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