Name: Playbook - Richard Brindley - Shoulder Boulder Challenge
Uploaded: 2023-01-04T17:35:00.561Z
Duration: 40 min
Description: Shoulder Boulder Challenge

WORKOUT DETAILS:
- Behind The Neck Press
- Three-Way Raises
- Single Arm DB Bench Press
- Alternating DB Snatches
- Burpees Over Dumbbell
- Explosive Push Ups

*Customise weight/resistance to your preference.

1. Rest a barbell across the top of your back and grip the bar outside shoulder-width.
2. Lower the bar slowly behind your head.
3. Press the barbell straight up and directly above you until your arms are fully extended.
4. Slowly lower the barbell back down behind your head to where your elbows are at 90 degrees again.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Behind The Neck Press

Exercise One: 10 reps 
1. Lean your upper body forwards - over your legs and hold the dumbbells down between your legs.
2. Keep a slight bend in your elbows and raise the dumbbells out behind your back, up to parallel with the floor.

Exercise Two: 10 reps 
1. Bring your upper body back upright and hold the dumbbells down by your side.
2. Keep a slight bend in your elbows and raise the dumbbells laterally to 90 degrees.
3. Slowly lower the dumbbells back down to your side.

Exercise Three: 10 reps 
1. Open your legs slightly and hold the dumbbells between your legs - in front of you - dumbbells facing inwards.
2. Raise the dumbbells straight out in front of you - up to 90 degrees - keeping your palms facing inwards.
3. Slowly lower the dumbbells back down to your side.
  
*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Three-Way Raises

1. Lie on a flat bench, and grab a dumbbell in one hand.
2. Press the dumbbell straight up - above your sternum - until your arm is fully extended.
3. Hold Second Position for a moment and squeeze your chest.
4. Slowly lower the dumbbell back down into starting position.

*Complete for your other arm.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Single Arm Dumbbell Bench Press

1. Pull the dumbbell straight up leading with your elbow 
2. Extend your arm at the top with a shoulder press.
3. As you bring the dumbbell back along shoulders, interchange hands with dumbbell and drop into a squat.
4. Allow the dumbbell to touch the floor and push through your heels as you shoulder press with the opposite arm.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Alternating Dumbbell Snatch

1. Perform a burpee.
2. Hop over the dumbbell.
3. Rotate your body 180 degrees and repeat.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Burpees Over Dumbbell

1. Start in a push up position.
2. Lower chest down to the ground.
3. Press explosively off the ground so that your hands lift off the floor briefly.

Shoulder Boulder Challenge

More workouts from Richard Brindley