Name: Playbook - Rog Gardin - W2/D4 - Shoulders
Uploaded: 2023-03-23T02:34:18.445Z
Duration: 90 min
Description: W2/D4 - Shoulders

- This is a brief warm up run to get the blood flowing!

- Start at a relatively light pace.

- Attempt to increase speed at each minute to your comfortability.

Treadmill Run

- If it is possible to use a cage style weightlifting rack, move the safety racks to shoulder height. Use the safety racks as your starting position.
- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Overhead Press (Work to 8RM, -40% 8RM)

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

DB Shrugs

Seated DB Lateral Raise

Seated Rear Delt Fly

Seated DB Lateral Raise + Seated Rear Delt Fly

Cable Upright Row

- In the front rack position, select a kettlebell that you are able to support for an extended period of time.
- In the opposite hand, select a kettlebell that is 10-20lbs/4.5-10kg heavier than the one in the front rack. 
- Start by performing a single arm clean to get the lighter kettlebell in the front rack.
- Once secure, squat down to pick up the other.
- Once both are secure, walk a notional 50 meters, switch hands, and perform 50 meters again.

KB Rack + Suitcase Carry

Sprint

W2/D4 - Shoulders

OMG MY Chest and biceps are killing me!! I love it

W2/D4 - Shoulders

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