Name: Playbook - Maria Teixeira - Back + Shoulders
Uploaded: 2024-04-18T03:16:51.235Z
Duration: 36 min
Description: Back + Shoulders

Carmen Mohammed

F O R M 
• stand with good posture
• shoulders back, neutral spine, engaged abs
• feet hip width apart for stability
• press weights directly over shoulders
• as you lower, slightly tuck elbows and then bring them forward in front of you

❌ don't arch your back as you press
❌ don't jerk the weight up using your whole body

✨ do focus on isolating your shoulders and upper body to press the weight

Standing Arnold Press

F O R M
• abs engaged and shoulders back
• feet planted for stability
• begin with the weights directly in front and arms straight
• as you raise, slightly bend your elbows to protect your joints.

❌ don't straighten your arms

✨ do think about squeezing your elbows together as you lift the weights up
✨ do lower slowly with control to protect
your shoulders
✨ do think about using your chest

Standing Delt Flye

F O R M
• stand with good posture, engaged abs
• feet planted hip width apart for stability
• press weight directly over shoulders
• as you lower, slightly tuck elbows forward to protect your joints

❌ don’t arch your back as you press
❌ don't jerk the weight up using your whole body

✨ do focus on isolating your shoulders and upper body to press the weight

Standing Shoulder Press

F O R M
• abs engaged and shoulders back
• feet planted for stability
• begin with the weights directly next to you
• keep elbows slightly bent to protect your joints.

❌ don't straighten your arm
❌ don’t swing your arm

✨ do lower slowly with control

Standing Lateral to Front Raise

F O R M
• spine neutral, shoulders back, engaged abs
• weights are right around or below knees
• drive elbows back toward hips
• squeeze back at the top of the row and release with control

❌ don't let the weight swing away from your body
❌ don't jerk the weight up

✨ do focus on using your back to lift the weight with control

Standing Bent Over Row

Complete reps on both sides

F O R M
• spine neutral, shoulders back, engaged abs
• weight is right around or below knees
• drive elbow back toward hips
• squeeze back at the top of the row and release with control

❌ don't let the weight swing away from your body/knees
❌ don't jerk the weight up

✨ do focus on using your back to lift the weight with control

Standing Single Arm Bent Over Row

Back + Shoulders

My upper body is stronger than I give it credit for lol 😱

Syndessa

Back

Perfect way to end the night, or start the day!

Spring

Upper Body - arms + chest

Ana 

thank you for a workout that really targets that stubborn arm fat

Maria

Strong Arms at Home

Amazing! Love the band alternative for travel!

Miriam Gabriela

Aylin

Upper Body

Upper Body & Core

LOVE a good back workout and awesome with the Hera band!

Kait

Back Attack

IsisDupuy

Lean Arms

Whew that was tough lol I don’t know how I completed the 4th round of the second circuit 💪🏽👏🏽

Back + Shoulders

Community

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