Name: Playbook - Richelle Jesse - Shoulders + Back
Uploaded: 2023-12-11T03:05:08.942Z
Duration: 35 min
Description: Shoulders + Back

Set a 32 minute timer. 
Complete each exercises for 40 seconds on, 20 seconds off = 1 minute. 

Complete all the circuit 4 times. 

8 exercises, 8 minutes (40 secs, 20 rest). 

4 times.

8x4 = 32 minutes

You may also set an 8 minute timer and then break between starting the next circuit.

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

Shoulder Bombs

Dumbbell Narrow Row

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over band row (double)

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Drive the bus

Shoulders + Back

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