Naïka Champaïgne

Feelin that pump. I’m all chesty today.

Faith

#wednesdaypmtrainthursmorningactivation divided into2prts to mix up with my own schedule good day y’all ❤️‍🔥👊🏻

yangBAE

Nicol

Loved the last exercise, I’m going to do it more often for fun.

Gbrla Prds

Denise

Increasing that weight more and more, great push day!

Jenny

Nicole

That shoulder tri set is gnarly. Had to go down to 7.5lbs but was able to complete it. Glad I fixed the snowblower shoveling would be rough today after that ;)

Stephanie

A few days late but still killed it 💪🏾

Mariah

I can’t lift up my coffee mug… my shoulders are BURNED.

Karen

I can definitely feel my chest getting stronger. I did 85lbs on the bench press like it was nothing.

Few days late but we catch up 💪🏽 feeling real good !

Annamaria

Kallie 

That was a solid chest shoulder day! Feeling strong and tall! 💪🏼🔥🖤

Dustie

I’m finally improving on my bench press. It feels great to see progress! Your program works Mo! Thank you! (And my shoulders are burrrnin’!) 🔥🔥💪

Jess

Michelle

Woo hoo!! This is pure fire!🔥🔥🔥🤘🏻

Louis

Living for the 5mins post workout when I have my dreambod 😂

Ever Stokes

Shania

Four

BOOM BOOM 💥 POW
Keep doing what your doing👍

Man them worm thingys are hard after my morning HIIT where we do lots of burpies and push ups 🤣🤣🤣💪💪💪💪
Left shoulder on the shoulder work is weaker than right due to torn rotator cuff from motorcycle drop soooo lower weight and isolating each to keep from any more popping and grinding than necessary.
Getting stronger 
Thanks for your dedication these workouts are awesome!!!😁😁😁😁

Tina McCoy

I grew up an athlete, and I’m currently in the military, and this is the first time I feel like I’m actually seeing progress from following these workouts!

Miranda Crenshaw

I LOVE working upper body and I love when I’m really starting to feel it and my shoulders start shaking!

Sydney

LOVED this one! This pumped me UP (physically and mentally). When the movement and placement click it’s so friggin magical. Shoulder and chest brings me so much euphoria. Thank you! Thank you! Thank you!

August

I'm not going to be able to lift my arms to eat! Smoked!

Such a great shoulder pump. The tri sets are always killer

Mercedez

Pretty sure I won’t be able to lift my arms and brush my teeth later. 💀

Jennifer

Christine

My shoulders are on FIRE!! 🥵❤️‍🔥

GOAL
My favorite warm up exercise for shoulder joint space and stretching the chest

DETAILS
1. Stand.
2. Swing the arms using momentum.
3. Stretch the chest as the arms open up.
4. Position thumbs back towards each other for external rotation and better stretching.

CUES
- Thumbs Out
- Swing 
- Get Groovy with It

Arm Swings

GOAL
No, it doesn't include bae with a cup of coffee and waffles in her hand. But, do these often and they will produce the same amount of happiness #BootyAF

DETAILS
1. Get an upright, proud chest and feet in squat position. 
2.  Slightly bend your knees and push em out a little, aka external rotation to active your glute medius. Nail that setup.
3. Stiffen up your back and brace your abs. Flat back, you know what that is. 
4. PUSH THOSE HIPS BAAACK. Feel the stretch and pressure in the back of your legs. Yep, those are your hammies. Say good morning to them.
5. Hinge at the hip. Depth is dependent on your ability to maintain a flat back. 
6.  Stand and squeeze that azz. 

CUES
- Flat Back 
- Shoulder Blades Pinned
- Brace Abs
- Reach Hips Back
- Squeeze Your Butt

Good Mornings

GOAL
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in push up position.
3. Retract shoulder blades and externally rotate.
4. Press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Worm Push Ups

Warm Up!

DETAILS
1. Retract your shoulder blades down into the bench and back towards your hips. Barbell can be used for leverage to get into this position. Think of trying to get your shoulders and hips to touch each other.
2. Legs are in a squat stance with your heels firmly planted on the ground. Squeeze the ass a little.
3. Grab the bar with the desired width and wrists neutral. 
4. Big breath and unrack the barbell.
5. Bring the barbell over your nips. 
6. Externally rotate and try to break the bar with your hands to activate your lats.
7. Lower the bar to below your sports bra. This is a very important position you have to nail.
8. Bar is BELOW your sports bra, and your elbows are tightly screwed in at a 45 degree angle.
9. With the bar touching your chest, drive up to finish the rep. Pause is optional.
10. Drive straight up or slightly back towards the rack, whichever feels stronger and more natural. 
11. Finish the rep with straight arms, with shoulder blades still retracted.

Barbell Bench Press

GOAL
Dumbbell press with rotation 

1. With back on bench, get a proud chest and lock in the dumbbells with elbows at 45 degrees from your body.
2. With an underhand position, begin to press the dumbbells overhead while rotating your shoulders internally. 
3. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 
4. Lower slow, pause and press to repeat. 

CUES
- Proud Chest
- Strong Press 
- Slow Negative

Incline Bench Arnold Press

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego.

CUES
- Retract Shoulder Blades

- Elevated Sternum 

- Reach Away 

- Tuck Your Ribs

Seated Dumbbell Lateral Raises

Superset

GOAL 
Love this - chest is the best for confident posture and proud chest 

DETAILS 
1. Retract shoulder blades and externally rotate your shoulders.
2. Proud chest. Squeeze from your chest to press. 
3. Slowly lower. Notice my tempo - strong push, slow negative. 
4. Pause at bottom. 
5. Repeat. 
 CUES
- Proud Chest
- Right Triangle

Hammer Strength Decline Press

Get those shoulders popping with vascularity and round sleek muscle definition.

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Dumbbell Front Raises

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises

GOAL
Refine your mid-trap and rear delts for healthier shoulders than Dr. Oz

DETAILS
1. Hinging at the hip or what have you, get your spine rigid and neutral. Chin tucked.
2. Begin by squeezing your shoulder blades down towards your hips. 
3. Contract the shoulder blades together and squeeze to full range to extend the weight. 
4. Fly away birdy. Slow and controlled.
Pro-Tip: Don't relax your chest if you have a support, think of resisting the pad or your knees and pulling everything back to tighten your erectors, scaps, and mid back up. 

CUES
- Rigid, Extended Spine
- Pinch Shoulders Back & Down
- Chest Angled Up

Bent Over Rear Delt Flys

Shoulder Sculptor Tri-Set

GOAL
Isolate the chest for confident posture and a striated chest

DETAILS
1. Set cables to shoulder height.
2. Begin by taking a lunge stance. 
3. Proud chest, slightly bend elbows, and externally rotate your shoulders.
4. Start with handles touching together and squeeze your chest as hard as possible. 
5. Slowly release and lower back. Keeping elbows slightly bent and the tension in the chest.
6. Squeeze the handles back together. 
7. Don’t overpower with your shoulders. Aka don’t shrug. 

CUES
- Proud Chest
- Sternum Up
- Externally Rotate
- Squeeze from Your Chest

Cable Chest Flys

GOAL
Back of shoulder art. We love it and want some more of it. 

DETAILS
1. Set a cable high with handle.
2. Squeeze from the back from your shoulder. 
3. Keep arm straight. 
4. The farther the handle passes the hip, the the more rear delt you target. 
 
CUES
- Proud Chest
- Squeeze Rear Delt

Rear Delt Cable Squeeze

Cable Superset

W3/D2 Chest and Shoulder Pump 💥🏋️‍♀️

I began this with the New year (bc it begins on Jan 3rd lol)

Im excited to see how far I can go this year

MARIANA

Daniela

W1/D1 New Year Legs 🎊

Lisaura

Izzy

Straight forward intro and can’t wait to start the challenge!

Gina

W1/D1 Photoshoot Fresh Challenge Intro

Doing this after a weekend where I was wrestling has me dead 💪🏽🥵

Wowza.
I had been months without working my shoulders like this!

I had to cut the cardio at the end, I was already maxed out.

W3/D2 Chest and Shoulder Pump 💥🏋️‍♀️

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