Name: Playbook - Sadielee Thomas - WO2 Shoulders
Uploaded: 2024-04-19T20:25:01.187Z
Duration: 45 min
Description: WO2 Shoulders

Claudia

Erin

The Shoulder Workout is a targeted exercise routine designed to specifically focus on developing and strengthening the shoulder muscles. This workout can be completed using a pair of dumbbells, making it convenient and accessible for home or gym settings.

The workout consists of a variety of exercises that target different aspects of the shoulder muscles, including the deltoids and the surrounding stabilizer muscles. These exercises are carefully selected to provide a well-rounded and effective shoulder workout.

It is important to note that progressive overload is a key principle in this workout. Progressive overload refers to gradually increasing the demands placed on your muscles over time, which helps stimulate further adaptation and growth. To achieve progressive overload in your leg workout, consider the following strategies:

1. Increasing Resistance: As you become stronger and more comfortable with the exercises, gradually increase the weight of the dumbbells. This additional resistance will challenge your muscles and promote continued progress.

2. Increasing Reps and Sets: Another way to achieve progressive overload is by increasing the number of repetitions (reps) or sets performed for each exercise. For example, you can start with 3 sets of 10-12 reps and gradually progress to 4 sets of 12-15 reps.

3. Adjusting Tempo: Manipulating the tempo of your repetitions can also contribute to progressive overload. Slowing down the lowering phase (eccentric phase) of the exercise or adding pauses at the bottom of the movement can increase time under tension and intensify the workload on your muscles.

4. Varying Exercise Difficulty: As you gain strength and confidence, consider progressing to more challenging variations of the exercises.

Here are the steps to perform a DB military press:

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

2. Bring the dumbbells up to shoulder height with palms facing forward and elbows at a 90-degree angle.

3. Press the dumbbells up overhead, extending your arms fully.

4. Hold the position briefly, then lower the dumbbells back down to shoulder height.

5. Repeat for the desired number of reps.

It's important to keep your core engaged and your back straight throughout the movement. Avoid arching your back or using momentum to lift the weights. To make the exercise more challenging, you can increase the weight or perform the exercise seated on a bench. You can also vary the grip by turning your palms inward or outward. Start with a light weight and focus on proper form before increasing the weight.

DB Military 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

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

Here are the steps to perform DB single arm upright row:

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

2. Hold the dumbbell in front of your thigh with your palm facing your body.

3. Slowly lift the dumbbell up towards your chin, keeping your elbow pointed out to the side.

4. As you lift the dumbbell, keep it close to your body and raise it up until the weight is level with your shoulder.

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

6. Repeat the movement for the desired number of reps on one side, then switch to the other arm.

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

It's important to avoid swinging your arm and using momentum to lift the weight. Focus on controlled movement and keep the weight 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 Single Arm Upright Row

Here are the steps to perform banded face pulls:

1. Begin by attaching a resistance band to a sturdy anchor, such as a squat rack or door frame.

2. Stand facing the anchor and hold the band with both hands at shoulder-width apart.

3. Step back so that the band has some tension and your arms are fully extended.

4. Pull the band towards your face by retracting your shoulder blades and bending your elbows.

5. Keep your elbows high and pull until your hands are at the sides of your face.

6. Hold this position for a second or two, then slowly release the tension and return to the starting position.

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

It's important to keep your elbows high and your shoulders pulled back throughout the exercise. Focus on squeezing your shoulder blades together and keeping your back straight. To make the exercise more challenging, you can use a heavier resistance band or perform the exercise with one arm at a time. Start with a light resistance band and focus on proper form before increasing the resistance.

Banded Face Pulls

Here are the steps to perform a DB bent-over reverse fly:

1. Stand with your feet shoulder-width apart and hold a pair of dumbbells in your hands with your palms facing each other.

2. Bend forward at the hips, keeping your back straight, until your upper body is almost parallel to the ground. Your arms should be hanging straight down towards the floor.

3. Engage your shoulder blades by squeezing them together and lift the dumbbells out to the sides of your body, keeping your elbows slightly bent.

4. Lift the dumbbells until your arms are parallel to the ground. Pause for a second at the top of the movement.

5. Slowly lower the dumbbells back down to the starting position.

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

Make sure to keep your back straight and your core engaged throughout the exercise. Use a weight that allows you to maintain proper form while still challenging your muscles. You can also vary the angle of your arms to target different areas of your shoulder muscles.

DB Bent-Over Reverse Fly

1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
2. Engage your core muscles and keep your back straight.
3. Lower your body towards the ground, bending your elbows to a 90-degree angle.
4. Push back up to the starting position.
5. Once you are back in the starting position, lift your right hand off the ground and tap your left shoulder.
6. Return your right hand to the ground and repeat the movement on the other side.
7. Continue to alternate tapping your shoulders with each repetition.

Remember to keep your core engaged throughout the exercise and to breathe steadily. Start with a few reps on each side and gradually increase as you become more comfortable with the movement. This exercise can be modified by performing push-ups on your knees or doing the shoulder taps from a plank position without the push-up.

Push Up + Shoulder Taps

WO2 Shoulders

Ely Alcala

Julie

WO1 Total Lower Body

Another good workout, had to modify and only hit half of workout due to doctor appt. But also got my 2 mile cardio:run/walk👍🏻

WO2 Shoulders

Community

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