Name: Playbook - Nikki Font - Boulder Shoulders
Uploaded: 2024-01-09T06:11:00.318Z
Duration: 45 min
Description: Boulder Shoulders

You will need :

- bench
- dumbbells 
- ez bar
- landmine

- Start with your palms facing you
- 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 Arnold Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

10 reps on each side

Single arm landmine press

Complete all 30 reps without testing to equal 1 set

- Holding the Ez-bar with an overhand grip, keeping a slight bend in your elbows
- Raise the bar forward and up to shoulder height
 - Lower the bar with control

EZ-bar overhand grip front raise

- Holding the Ez-bar with an underhand grip, keeping a slight bend in your elbows
- Raise the bar forward and up to shoulder height - Lower the bar with control

EZ-bar underhand grip front raise

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position
- Then lift the bar up to flick it it to your shoulder height and push the bar up over head
- Reverse flick the bar back down to starting position to complete 1 rep

Barbell upright row

Shoulder Circuit

Boulder Shoulders

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Tatiana

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Boulder Shoulders

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