Name: Playbook - Nini Muñoz - Chest, Triceps & Shoulders 10
Uploaded: 2024-02-05T00:35:19.718Z
Duration: 40 min
Description: Chest, Triceps & Shoulders 10

Take your body through this "glute bridged" workout! 🔥

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge floor press

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down towards your skull 
- Raise the dumbbells engaging your triceps

Floor glute bridge dumbbell skull crushers

-on your knees, grab dumbbells palms facing down in front of your thighs
-raise arms up, shoulder height, return to start 
-raise arms laterally, shoulder height, (bring arms out in a slight V, not completely to the sides to avoid shoulder discomfort or injury. 

*Note: for shoulder work especially lateral, frontal raises, come down on the weight to prevent shoulder injury. 
Recommended no more than 10 lbs.

Dumbbell Frontal and lateral raises

-Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding one dumbbell
- Bend at the elbow bringing the dumbbells down - Press the dumbbell up engaging your chest. 

Note: challenge yourself with some heavy weight.

Glute Bridge Hex Press

- From kneeling position 
- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

Dumbbell kneeling tricep kickback

-lay flat on your back with dumbbells in hands, palms facing up, at your sides 
-raise arms as if performing a standing around the world 
-meet dumbbells at the top, lower and meet dumbbells under one leg as you raise leg up, engaging your core as you rise, and take dumbbells back around and repeat 

*Note: Use light weight to avoid shoulder discomfort or injury. 

Believe me, you'll still feel the work.

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Shoulders are on Fire and my Core❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

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