Name: Playbook - McKenzie Flinchum - Shoulder pump- 20 minutes
Uploaded: 2021-09-16T16:18:28.715Z
Duration: 20 min
Description: Shoulder pump- 20 minutes

Erik Örn

Rest no longer than 2:00 between movements. Focus on quality form and continuous movement. Use 3-5# dumbbells for the lateral hold. Use moderate to heavy weight for the single arm OH DB holds

-hold ends of band, palms facing down
-arms extended shoulder height
-maintain tension on band
-open arms outward to T position
-band should have adequate tension but arms should be able to stay straight

Banded pull-aparts overhand grip

-hold ends of band, palms facing up
-arms extended shoulder height
-maintain tension on band
-open arms outward to T position
-band should have adequate tension but arms should be able to stay straight

Banded pull-aparts underhand grip

-high plank position
-touch hand to opposite shoulder
-alternate arms

Shoulder taps

-hinge over with flat back
-slight bend in elbows
-raise dumbbells to height of shoulders
-use light to medium-light dumbbells

Rear delt raises

-feet on box or bench
-hollow body position
-hands directly underneath shoulders
-tap hand to opposite shoulder, alternating arms
-try not to shift weight

Elevated shoulder taps

-hold dumbbells straight out to sides
-palms down

Dumbbell lateral hold

-stand tall
-hold dumbbell straight overhead, arm by ear
-elbow locked

Single arm dumbbell overhead hold

Shoulder pump- 20 minutes

Terra

Shoulder burners- 10 minutes

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

Shoulder pump- 20 minutes

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