Name: Playbook - Nathan Tsuji - April day 13 shoulder gains!
Uploaded: 2022-12-31T21:30:39.084Z
Duration: 13 min
Description: April day 13 shoulder gains!

For the amount of handstands I do I still need to keep my shoulders healthy and strong. My “boulder shoulder” circuit is one I’ve been doing for years and years, and when I’m training I do it everyday :)

Palms facing each other, arms locked out! Shoulder blades down and together lift from the elbow pit to horizontal!

Front raises (thumbs up)

Shoulder blades down and together, core engaged. Lift from your elbow pit to horizontal and then back down. Maintain constant tension throughout the exercise, it should never relax!

Front raises (palms up)

Fee the lift initiate from your shoulder pressing down, as if someone puts a backpack on you and that downward weight causes your arms to lift. Keep your arms locked and your wrists neutral, and stay in control!

Shoulder fly (palms down straight arm)

Arms locked thumbs up! Shoulder blades down and together, lifting from the elbow to help keep your arms straight. Remember you should be going up faster than you come down!

Lateral raises (thumbs up)

It’s ok if your palms aren’t all the way out/up in the beginning, they will get there when you reach horizontal! Lift from the elbow pit and keep the shoulders down! And as always, locked arms!

Lateral raises (palms up)

One of the few times where I won’t say arms straight! Engage your coreC bend over and squat slightly. Then squeeze between your shoulder blade to lift your arms up!

Bent arm fly

Keep your forearms perpendicular to the ground, and press overhead! Make sure your shoulders don’t shrug up as you press :)

Overhead press

Boulder shoulders!

April day 13 shoulder gains!

Surprised that only 15 minutes got my heart rate up so much! ‘Twas great!

Daniella Marshall

I like the addition if using the vector foam roller into an exercise.

Nick Lucki

April day 1 push let’s go!

April day 2! Core!

April day 3 Biceps and rows!

These “avalanche” follow along work outs really gets your heart pumping. After a really short recovery I feel so alive and full of energy.

April day 4 Quick and easy 10 min avalanche!

April day 5 leg burner!!!

April day 6 boulder shoulders!

April day 7 Foam rolling shoulders/arms

April day 8 push!

April day 9 core!

April day 10 biceps and pull!

April day 11 avalanche!

April day 12 quick legs!

Using the vector foam roller on my fore arms, I am noticing a lot less stress on my wrist and hands when I am stuck typing for hours on an article on my computer.

April day 14! Foam rolling shoulders

April day 15! 10 min EMOM!!!

April day 16! Core!

April day 17 legs!

The stability exercises are a little trickier than they look. Nice set - will do them as part of my regular routine.

April day 13 shoulder gains!

More workouts from Nathan Tsuji