Name: Playbook - Michael Smith - SHOULDERS
Uploaded: 2023-09-25T02:25:49.685Z
Duration: 90 min
Description: SHOULDERS

Steven

Darby

- Set up an incline bench at a comfortable angle. Grab a pair of light dumbbells.
- Sit on the incline bench, ensuring your chest and upper back are supported by the bench, and your feet are planted firmly on the ground.

Y raise:
   - Raise your arms straight out in front of you, forming a "Y" shape with your body.
   - Keep your arms straight with a slight bend in the elbows.
   - Squeeze your shoulder blades together as you raise your arms.
   - Hold for a moment, then lower the dumbbells back down.

I raise:
   - Lower your arms to your sides.
   - Raise your arms out to the sides until they are parallel to the ground, forming an "I" shape.
   - Maintain a slight bend in the elbows and squeeze your shoulder blades.
   - Hold briefly, then lower the dumbbells.

W raise:
   - Start with your arms down by your sides, palms facing your body.
   - Bend your elbows to a 90-degree angle, bringing your forearms up and out to the sides.
   - Form a "W" shape with your arms and squeeze your shoulder blades.
   - Hold for a moment, then lower the dumbbells back to the starting position.

- Perform 10-12 repetitions of each exercise in sequence (Y, I, and W raises).
- Rest briefly if needed, then repeat the circuit for a total of 2 sets.
- Maintain controlled movements and focus on engaging the rotator cuff muscles throughout the exercises.

Y-I-W Raise

[ Warm Up ]

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you
- While maintaining the torso in a stationary position (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
- Pause for a second at the top
- Lower the dumbbells back down slowly to the starting position
- Repeat for the recommended amount of repetitions then DROP to a lighter weight and complete the desired reps to finish the set

Lateral Raise Dropset

- grip the bar shoulder width apart
- from the starting position, apply force into the rack with the barbell and drive up overhead while keeping in strong contact with the rack
- fully return to the starting position each rep

Scrape the Rack Press

Perform one set of each exercise back to back followed by the suggested rest time.

- Sit on the pec deck fly machine with your stomach against the pad
- Grasp the pec deck handles ensuring your upper arms are parallel to the floor
- Push the handles back together as you contract your back and squeeze your shoulder blades
- Hold this contraction for 1 second
- Release back to starting position with control
- Repeat for the desired number of repetitions

Reverse Pec Deck Fly

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height, pausing at the top
- Lower with a slow controlled motion

Cable Front Raise - Rope

superset:

- Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with one hand
- Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs
- While maintaining the torso stationary (no swinging), lift the arm laterally with a slight bend on the elbow and the palms of the hand always faces down
- Continue to go up until you arm is slightly above parallel to the floor 
- Pause for a second at the top
- Lower the arm back down slowly to the starting position
- Complete desired reps then repeat on the opposite side

Cable Lateral Raise

Setup:
- Begin by standing with your feet shoulder-width apart, maintaining good posture with your chest up and shoulders back. - Hold a weight plate in both hands in front of you, ensuring a firm grip on the plate with your palms facing your body. 

Execution:
- While maintaining a slight bend in your elbows, exhale and raise the weight plate straight in front of you. Keep your arms extended throughout the movement.
- Lift the plate to shoulder level or slightly above. Focus on using your front shoulder muscles (anterior deltoids) to lift the weight. Avoid using excessive momentum or swinging your body.
- Pause briefly at the top of the movement to feel the contraction in your front deltoids.
- Inhale and slowly lower the weight plate back to the starting position with control. Maintain the same controlled tempo as during the lifting phase.

Plate Front Raise

Setup:
- Sit on a bench or chair with your back straight and your feet flat on the floor.
- Hold a dumbbell in each hand with an overhand grip (palms facing each other).
- Position your knees hip-width apart.
- Allow your arms to hang down in front of you with a slight bend at your elbows.

Execution:
- Begin by exhaling and slowly raising both dumbbells out to the sides.
- Keep your arms slightly bent at the elbows throughout the movement to avoid unnecessary strain on your joints.
- Focus on squeezing your shoulder blades together and keeping your elbows forward as you lift the dumbbells.
- Continue to raise your arms until they are parallel to the ground or slightly below, feeling a contraction in your rear deltoids and upper back.
- Hold the peak contraction for a brief moment to maximize muscle engagement.

SHOULDERS

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