Name: Playbook - Matthew Noszka - Strong Shoulders
Uploaded: 2021-06-19T12:31:09.307Z
Duration: 40 min
Description: Strong Shoulders

I finally got to workout with you again, really happy about that, love your workouts & you and Inanna are really big inspiration for me, thank you💪🏼❤️

Warmup- Jump Rope

Shoulder Weighted Circuit:
-Seated Side Lateral Raise
-Seated Dumbbell Front raise
-Seated Shoulder press 
-Upright Barbell Row
-Dumbbell Shrug

Jump Rope Warmup

- Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position. - While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. - Lower the dumbbells back down slowly to the starting position as you inhale.

Seated Side Lateral Raise

- Start off sitting up straight at the end of a flat bench with your feet shoulder width apart, holding a dumbbell in each hand
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

Seated Dumbbell Front Raises

- Sit back with your feet planted into the floor and a dumbbell at each shoulder, making a 'W' with your arms.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, press the dumbbells toward the ceiling to make a 'Y' and slowly lower them back to your shoulders.

Seated Dumbbell Shoulder Press

- Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
- Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Upright Barbell Row

- Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
- Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
- Lower the dumbbells back to the original position.
- Repeat for the recommended amount of repetitions.

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