Name: Playbook - Nathan Tsuji - Day 11!
Uploaded: 2023-04-18T01:17:59.104Z
Duration: 14 min
Description: Day 11!

Good evening or good morning? As always your workouts are great and have been helping me improve range of motion in my left shoulder. Thanks :D!

Sammi

Here we go again with shoulders!!! You can do it and always keep your arms straight!

Day 11 is all about shoulders!!! One thing that will separate you from the crowd is your posture and how you carry yourself and having toned shoulders is a great way to help with that!

These are a foreign exercise to many but don’t fret you’ve got this. Keeping your arms locked and elbow pits forward, shrug your shoulders by pushing and releasing the pressure your hands have on the ground. Your shoulder blades will glide together and then apart and you’re doing it!

Scapular pushups

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)

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)

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)

Make sure you stay stable and aren’t rocking around as you execute this exercise. Arms locked, shoulders down, feel the lift comes from the downward pressure on your shoulders!

Front raises

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)

Day 11!

Day one was challenging and great! My arm muscles are starting to wake up (warm-up)! I am glad I was able to follow along and do the reps.

Nathan, this is exactly what I needed to get back into shape.  The tutorials are great, educational and right to the point.  I will forward this to my family and friends.  Thank you so much, definitely worth the price.

Will

Day 1 done. The second exercise was a bit awkward for me to balance each time I went down.  The pull exercises with band was excellent- nice targeting with each set.

Nick Lucki

Day 1!

This was so good for my shoulders. They will definitely not be stiff tonight or tomorrow at work.

Day 2!

Day 3!

Omgoodness. The resistance band workouts are the most challenging for me (in a good way). I definitely feel warm afterwards and ready for sleep 😴.

These exercises are truly great. You feel the burn 🔥 all over your arms and shoulders . This will definitely be something where you will see massive improvement in the short run.

Michel

Day 4!

Day 5!

Day 6!

7 ème jour du programme pour débuter janvier 2022 
Vraiment excellent pour se remettre au travail après les fêtes de fins d'année

Laurence

Day 7!

Day 8!

It was very challenging. Something about the last exercise/stretch that wore me out. Thanks for a great workout!

Day 9!

I went into today's workout with sore arms and stomach (surprisingly) but I always feel great afterwards. I do have to say that the most noticeable change in my body so far is that I have so much more motion in my left arm. Both arms are almost equally for the first time in years. Thanks!

Day 10!

Day 12!

Day 13!

This 14 day “keep moving” challenge has been great. All of the exercises are awesome. Everyday I am getting fitter and stronger. Thnx Nathan!

Day 11!

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