Name: Playbook - Mackenzie Bishop - W4/D3 Shoulders & Tri’s
Uploaded: 2023-04-05T04:03:13.386Z
Duration: 35 min
Description: W4/D3 Shoulders & Tri’s

Don’t let arms scare you!

We need to strengthen them and target them in specific workouts in order to perform daily functional movements with our babies safely and efficiently!

Also, who doesn’t want some toned arms?!

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

Cat camel

- 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

- 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

- Bring your elbows down to the ground 
- Keep your core engaged while knees are resting on the floor the entire time
- Try not to move your hips back and forth 
- Extend one arm then the other into a push up, then go back down, alternate & repeat

Commandos

Chest opener

Mobility Shoulder / Lat opener

- 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

Mobility warm up

Let’s target our shoulders & triceps today!

It’s crucial we train our arms for functional, every day, movements as well as for toning!

- 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

Shoulders & Triceps on fire

- 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

- 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

W4/D3 Shoulders & Tri’s

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