Name: Playbook - Sadielee Thomas - W2/D5 Shoulders
Uploaded: 2024-05-16T17:40:21.871Z
Duration: 60 min
Description: W2/D5 Shoulders

1. Sit or stand with a dumbbell in each hand, palms facing forward.
2. Bring the dumbbells to shoulder height, with your elbows bent and palms facing forward.
3. Press the dumbbells overhead by extending your arms fully.
4. Keep your core engaged and maintain a neutral spine throughout the movement.
5. Lower the dumbbells back to shoulder height with controlled movement.
6. Exhale as you press the dumbbells overhead, inhale as you lower them.
7. Perform the exercise for your desired number of repetitions.

DB Seated Shoulder Press

Here are the steps to perform DB lateral raises:

1. Begin by standing with your feet shoulder-width apart and a dumbbell in each hand.

2. Hold the dumbbells at your sides with your palms facing your body.

3. Slowly raise the dumbbells to the side, keeping your elbows slightly bent and your palms facing downward.

4. Continue lifting the weights until your arms are parallel to the ground or slightly higher.

5. Hold this position for a second or two, then slowly lower the weights back down to your sides.

6. Repeat for the desired number of reps.

It's important to keep your core engaged and your back straight throughout the movement. Avoid swinging your arms or using momentum to lift the weights. To make the exercise more challenging, you can increase the weight or perform the exercise standing on one leg to engage your core even more. Start with a light weight and focus on proper form before increasing the weight.

DB Lateral Raises

Here are the steps to perform DB front raises:

1. Begin by standing with your feet shoulder-width apart and a dumbbell in each hand.

2. Hold the dumbbells at your sides with your palms facing your body.

3. Slowly raise one dumbbell straight in front of you, keeping your arm straight and your palm facing downward.

4. Continue lifting the weight until your arm is parallel to the ground or slightly higher.

5. Hold this position for a second or two, then slowly lower the weight back down to your side.

6. Repeat the same movement with the other arm.

7. Alternate back and forth between arms for the desired number of reps.

It's important to keep your core engaged and your back straight throughout the movement. Avoid swinging your arms or using momentum to lift the weights. To make the exercise more challenging, you can increase the weight or perform the exercise standing on one leg to engage your core even more. Start with a light weight and focus on proper form before increasing the weight.

DB Front Raises

1. Sit or stand with a dumbbell in each hand, palms facing your body.
2. Start with the dumbbells at shoulder height, elbows bent, and palms facing you.
3. Rotate your palms outward as you press the dumbbells overhead.
4. Continue to rotate until your palms face forward at the top of the movement.
5. Reverse the motion on the way down, rotating your palms back to the starting position.
6. Keep your core engaged and maintain good posture throughout.
7. Exhale as you press the dumbbells overhead, inhale as you lower them.
8. Perform the exercise for your desired number of repetitions.

DB Arnold Press

1. Stand with a dumbbell in each hand, feet shoulder-width apart.
2. Hinge at your hips to bend forward, keeping your back straight.
3. Hold the dumbbells below your chest, palms facing each other.
4. With a slight bend in your elbows, lift the dumbbells out to the sides.
5. Squeeze your shoulder blades together at the top of the movement.
6. Lower the dumbbells back down with control.
7. Keep a neutral spine and engage your core throughout.
8. Exhale as you lift the dumbbells, inhale as you lower them.
9. Perform the exercise for your desired number of repetitions.

DB Reverse Fly

Here are the steps to perform DB upright row:

1. Begin by standing with your feet shoulder-width apart and a dumbbell in each hand.

2. Hold the dumbbells in front of your thighs with your palms facing your body.

3. Slowly lift the dumbbells up towards your chin, keeping your elbows pointed out to the sides.

4. As you lift the dumbbells, keep them close to your body and raise them up until the weights are level with your shoulders.

5. Hold this position for a second or two, then slowly lower the weights back down to your thighs.

6. Repeat the movement for the desired number of reps.

7. Make sure to keep your core engaged and your back straight throughout the exercise.

It's important to avoid swinging your arms and using momentum to lift the weights. Focus on controlled movement and keep the weights close to your body. To make the exercise more challenging, you can increase the weight or perform the exercise standing on one leg to engage your core even more. Start with a light weight and focus on proper form before increasing the weight.

DB Upright Row

1. Stand beside a cable machine with a cable set at the lowest position.
2. Grab the handle with one hand, ensuring your side faces the machine.
3. Position your feet shoulder-width apart for stability.
4. Start with your arm down and the cable crossing in front of your body.
5. Keep a slight bend in your elbow and engage your core.
6. Lift the cable out to the side until your arm is parallel to the ground.
7. Focus on using the side of your shoulder to raise the weight.
8. Lower the cable back down with control.
9. Exhale as you lift the cable, inhale as you lower it.
10. Perform the exercise for your desired number of repetitions on one arm before switching to the other.

Single-Arm Cable Lateral Raise

1. Set the cable machine with a rope attachment at face height.
2. Stand facing the machine and grab the rope handles with an overhand grip.
3. Take a step back to create tension in the cable.
4. Position your feet shoulder-width apart and engage your core.
5. Pull the rope towards your face, leading with your elbows.
6. Keep your upper arms parallel to the ground.
7. Squeeze your upper back and rear delts at the top of the movement.
8. Control the rope back to the starting position.
9. Exhale as you pull the rope, inhale as you return.
10. Perform the exercise for your desired number of repetitions.

Cable Rope Face Pulls

W2/D5 Shoulders

Could only do 3 of the workouts because my gym didn’t have 2 of the machines but I didn’t mind today..the 3 I did were 😮‍💨💀
So good!!

Farrah

I like this a lot! Thank you for so detailed description of each exercise❤️

Valeriia

Samira

W1/D1 Glutes

Supreet

Lucy

W1/D2 Chest & Arms

Lindsay

W1/D3 Back & Biceps

Saru

THANK YOU for the in depth instructions for each movement! So so helpful in making sure I get the most out of the workout!

W2/D5 Shoulders

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