Name: Playbook - Miranda Criner - Planks and Shoulders
Uploaded: 2022-05-19T20:56:03.800Z
Duration: 45 min
Description: Planks and Shoulders

Today we are working with all the planks and burning out some shoulders! You can do this with dumbbells or keep it all bodyweight.

Welcome to your warm up!

You will work :30 seconds on and rest for :10 to transition for all exercises EXCEPT your plank!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Forearm Plank Hold

Warm up

The goal is to start with High Reps and lighter weight and increase the weight as the reps decrease. If you use bodyweight for a good majority, that perfectly fine, just focus on slowing the movements WAY down!

- Start in a high plank position
- Take one hand off the floor and raise it straight in front of you 
- bring the hand back down and bring it straight out to the side
- Repeating on the opposite side

High plank Arm Raise Variation

- Start with dumbbells in each hand below the waist palms facing away from you
- curl the dumbbells to shoulder height 
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Bicep Curl to Arnold Press

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up 
- rotate to the right side as you kick the right leg out to the left side and raise your left hand up 
-repeat in the other side for reps or time

Push-ups to Kick Through

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Start in a push up plank position
- Keeping hips square to the ground bring right leg in toward chest and tap the right toes with the left hand
- bring leg and arm back to starting and repeat on the other side

Plank toe touches

- while seated on the floor and dumbbells in both hands 
- extend the arms pressing the dumbbells in front of you
- pull the right arm back in a row, keeping the elbow to the body
- follow with bring the left arm in a row
- extend both arms and press both dumbbells back forward
- repeat for reps or time

Seated DB Front Press to Alt. Row

Planks & Shoulders

Here is your cool down.

Work and hold for the times given to each exercise below! 

Remember to work both sides, work slow and breath through each stretch to help bring your heart rate down.

- while standing tall with core engaged
- extend both arms straight out to the side
- retract the shoulder blades back, pinching shoulder blades together while keep arms straight
- hold for 10-20 seconds and breathe nice and slow in through the nose and out through the mouth

Chest Stretch - Arms Wide

- standing nice and tall bring the right arm across the chest, hugging it with the left arm
- hold for 20-30 seconds and switch sides

Shoulder Stretch

Standing nice and tall bring both hands straight up and above the head
- take the right hand and slowly pull the left hand to the right side as you bend at the waist
- keep the belly button in toward the spine and breathe
- hold for 10-20 seconds and slowly bring it back to standing and switch sides

Standing Oblique Stretch

- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Upper back stretch

- standing nice and tall bring the arms behind your back and interlace the fingers
- push the interlaced fingers away from the body to open up the chest
- Hold for 10-20 seconds

Planks and Shoulders

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