Name: Playbook - McKenzie Flinchum - Shoulder burners- 10 minutes
Uploaded: 2021-09-14T17:45:18.407Z
Duration: 10 min
Description: Shoulder burners- 10 minutes

Terra

Erik Örn

2:00 of continuous work followed by 2:00 of rest for 3 different sets. Use 3-5# DBs

:30 raises directly into :30 hold for 2 rounds

-stand tall
-arms straight 
-lift dumbbells to shoulder height and return down by sides at bottom of rep
-palms down

Light dumbbell lateral raises

-hold dumbbells straight out to sides
-palms down

Dumbbell lateral hold

Lateral raises + hold

2:00 of :30 shoulder press directly into :30 supinated grip lateral hold for 2 rounds

-dumbbells start at shoulders and finish locked out overhead 
-stand tall

Light dumbbell shoulder press

-hold dumbbells straight out to sides 
-palms up

Dumbbell lateral hold supinated grip

Press + lateral hold

2:00 of :30 reverse flys directly into :30 front raise hold for 2 rounds

-hinge forward with flat back
-slight bend in elbows
-lift arms to sides, shoulder height

Light dumbbell reverse flys

-hold dumbbells straight out in front, parallel to floor
-palms down
-stand tall

Dumbbell front raise hold

Reverse fly + front hold

Shoulder burners- 10 minutes

Subbed arm haulers for reverse hypers 🤷‍♂️🤷‍♂️🤷‍♂️… no idea why. 30lbs and the rep scheme still burns and pumps…

Shoulder burners- 10 minutes

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