Name: Playbook - Pierre Dalati - Thursday: Shoulders
Uploaded: 2023-02-23T03:33:39.691Z
Duration: 45 min
Description: Thursday: Shoulders

Focus: Shoulders
- Calisthenics style 
- Classic sets and reps for growth

Requirement:
- Calisthenics park or equipment 
- Your body!

Focus: Warming up the shoulders 
- Get into a triangle shape with your back straight down
- Lean your weight onto your shoulder 
- Proceed to tap each shoulder alternatively

Shoulder Taps

Focus: Full Shoulders
- Hold a hand stand against the wall
- Bend at the elbows to come down 
- Come down a couple of inches and back up

Easier progression:
- Pike push ups

Handstand push ups (modified)

Focus: Full Shoulders
- Use a wall to assist yourself 
- Lean over to one arm putting the weight on one shoulder
- Alternately switch over to the opposite side


Easier Progression:
- Pike leans (get into a pike push up position and proceed with the leans)

Handstand Single Arm Leans

Focus: Rear Delts
- Slow and controlled 
- Get under a straight bar
- Align the bar over your face 
- Elbows flared outward and pull up to your face

Face pulls

Focus: Front Delts
- Use an elevated surface 
- Place your hands shoulder width apart 
- Lean forward until your hands are aligned with your hips 
- Hold the top of the movement before coming back

Inclined Planch Leans

Thursday: Shoulders

Adam

It was great my chest and biceps feel amazing right now Thanks bro!

Armani

Got bored with my gym workouts decided to switch it up to calisthenics. Workout was 🔥

clarence

Monday: Chest & Triceps

If you could a few no progressional tutorials to reach a full and proper front leaver it would be great

Alberto

Tuesday: Back & Biceps

It was a great first day of training! I understood all of the exercises and I was able to keep up which was dope!

Thursday: Shoulders

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