Name: Playbook - Sam Sweeney - Shoulders and Accessories
Uploaded: 2023-11-07T22:33:42.271Z
Duration: 60 min
Description: Shoulders and Accessories

Great pump! Perfect if you only have access to dumbbells 😊

Lilly

What a great way to end the week!  💪🗡️🫀🤙🤯

Kody Young

Absolutely killer workout. My arms feel spent but massive. The pump was so good from this workout. Definitely a keeper!

Megan

Brittany

Just Jess

Jennifer Glenn

Agne

It was amazing! Never felt this burn before

Sandy

Marisol

First workout post COVID and it was a blast!! Short and sweet and effective ❤️❤️❤️✅✅👏👏💪💪

Carrie Feather

Great! I notice the alternative exercises aren’t on these workouts though! Usually something I appreciate about your other sections of this app!

Jamie

#sundayearlyeveningtrain🐝❤️fire 🆙

yangBAE

Welcome to shoulders and accessories! The full workout is written below. Be sure to read the descriptions of each movement for all details and modifications. Enjoy this one! 

Accessory Equipment needed: Large loop band [we use rogue monster loop bands.]

- Set the bar to an appropriate height for you to press up into a start position
- Lower barbell to approx chin level
- Press directly up overhead
- Keep wrists and elbows in alignment 

Modify with seated dumbbell overhead overhead press
 
Tempo: steady

Seated military press

- Grab on to the bench overhead
- Raise your legs up and lift your hips 
- lower back down, keep your back pressed flat to the bench at the bottom

Modify with standard reverse crunches

Tempo: steady

Decline Bench Reverse crunches

Superset 1

- Start seated with dumbbells in a pressed position. 
- slowly lower the weight, at the bottom Twist your pinkies to meet. 
- Press the weight back up, twisting to the start position.
- Control weight 
- Don’t rush the transition while twisting your hands

Tempo: steady

Seated Arnold press

- start in a high plank position
- keeping your core tight, drop down onto your forearms, then press back up to your hands
- Flex your quads and glutes, and brace your core to help keep your hips from shifting too much as you press

10 reps total

Modify by dropping to knees.

Walking Plank

Superset 2

- In a seated position start with your dumbbells at your sides
- Raise your arms up until you reach shoulder height, arms in line or slightly in front of your torso. 
- Lower with a slow and controlled movement

Pick appropriate weight for the rep count. 

Tempo: steady, quick

DB Lateral raises

- Seated holding a band in your hands with arms extended at chest level
- with a slight bend in the elbow, pull the band apart
- keep wrists in line with your arms as you pull. 
- Release and repeat

Tempo: steady

Banded pull aparts

Superset 3

- Begin with a dumbbell in both hands, arms extended down.
- Curl dumbbells up towards your shoulders 
- Slowly lower down until arms are extended
- keep elbows in line with torso

Tempo: steady

Seated Dumbbell Curls

- Stand staggered with one arm extended overhead
- Lower slowly to 90 degrees or just below
- Extend your arm up engaging your triceps
- Keep your core tight

Tempo: steady

DB tricep extensions (single)

Superset 4

- Keep your shoulders rolled back and your core tight
- start In a seated position with dumbbells in hands. 
- With a Pronated grip, curl the dumbbells up towards your shoulders.
- Keep your wrists straight as you curl
- keep elbows tucked at sides

Tempo: steady

Dumbbell reverse curls

- use single handle attachments looped over the straight bar to allow you to slightly twist as you extend. 
- Keep elbows tucked at sides. 
- Extend down, contracting through triceps. 
- Keep core tight and engaged.

Tempo: steady

Supinated Grip Straight Bar Cable Tricep Extension

Superset 5

Shoulders and Accessories

Anna

Your workouts kill 🔥 but in the best way.

Chelsea

Aglais

Back and Biceps

Matt

Malan wu

Allie

Cayla

Delaney

Heather

Felt it in muscles I didn’t even know where there

Denise

Shirin

Workout was great!  I would love a spot to input weights on each set.

Michael

Chest and Triceps

Lindsay

Can we get a modification for bench dips in general? My shoulders are too unstable to do them and I’m not sure what would be a good alternative!

Katie

Kaitlyn

Courtney

I thought today was a rainy day wod@home,but m so damn lucky I got my wod ✅ @gym,n did pretty much every thing wit my chest n tri,pumped my heart 💜👊🏻👍🏼🙆🏻‍♀️#tgif

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