Name: Playbook - Mackenzie Bishop - W2/D2 Shoulders & Tri’s
Uploaded: 2023-04-05T04:03:13.326Z
Duration: 50 min
Description: W2/D2 Shoulders & Tri’s

Let’s target our arms today!

Sometimes we like to focus on legs or core as women, but arms cannot be forgotten! In motherhood you’ll need a strong back and strong arms to support the constant picking up, and setting down, of your babie(s), car seats, household items & so on and so forth.

Let’s get it!

- Start in pike position with hips high like downward dog
- Keep your legs extended
- Lower your head towards the ground with the crown of your head angled towards the mat below you 
- Push up and down from this position

Pike push up

- 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

- 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

- Sit on floor and bring soles of feet together 
- Bring knees down as far as you can
- You should feel a stretch in the groin and inner thighs
- Keep your torso tall with hands pressed behind you against the floor
- Option to walk hands to the front of your body and lower as desired

Butterfly 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

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

Shoulder taps

- Start in a modified, elevated, plank with your elbows on a bench 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other as if going into a straight arm push up & then lower back onto your elbows & repeat

Commandos

- Option to do this standing or seated
- Press both hands up simultaneously rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged when exhaling

Dumbbell shoulder press

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell front raise

- 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

- 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

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- 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

Glute stretch

- In a forward lunge, rest your back knee on the ground
- Keep your upper body upright if you want more of a hip flexor stretch
- Lean upper body forward if you want more of an inner thigh stretch
- Stretch for 30 seconds per leg

Hip flexor stretch

- In a standing lunge, with the opposite leg extended in front of your body, lean forward and stretch as much as needed
- Hinge forward at the hips bringing your chest down towards your extended leg
- Alternate legs after 30 seconds

W2/D2 Shoulders & Tri’s

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