Name: Playbook - Mackenzie Bishop - W3/D2 Boulder Shoulders & Triceps
Uploaded: 2023-04-05T04:03:13.353Z
Duration: 53 min
Description: W3/D2 Boulder Shoulders & Triceps

Ok! Don’t run from the term “boulder shoulders”. This is a really good goal because it usually means lean and strong shoulders!

But apart from looks, we need strong shoulders to support mobility in a lot of our upper back and arms so let’s get to work with shoulders and triceps today!

- 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

- 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

- 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

- 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

Kneeling hamstring stretch

Warm up

Let’s start by target in g our beautiful shoulders! Again, we need strength and mobility in this area to prevent injury as we age.

We naturally use our shoulders to support our arms in picking things up and performing daily movements so let’s not neglect them in the gym!

- 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

- Find bench or box to rest hands on so body is at an angle rather than a plank position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Move slowly; time under tension builds muscle and creates progress

Modified push ups

- 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

- 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

Shoulders 1.0

- Because this is prenatal focused, perform on an elevated surface 
- Keep your core engaged upon exhale
- Try not to move your hips back and forth 
- Extend one arm then the other up & down

Commandos

- 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

- Focus on one arm for 12 reps, 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

- 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

Shoulders 2.0

- 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

- 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

Triceps

Perform any slow cardio of choice with the intention of controlling your breath, slowing down your heart rate & cooling the muscles.

Cardio of choice

- 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

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

W3/D2 Boulder Shoulders & Triceps

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