Name: Playbook - Sam Sweeney - Shoulders and Accessories
Uploaded: 2023-11-07T22:33:42.289Z
Duration: 65 min
Description: Shoulders and Accessories

karen

Amie

#2ndofoctamtrain🦋💪🏻🕸👌🏼❤️‍🔥

yangBAE

Shoulders and accessories is on the schedule for today! We threw a nice core burner in to start this one, again this could be saved for a later time if needed.

Suggested Accessory Equipment: Large Loop. I am using an orange Rogue monster Band

Starting with 10 reps of each movement, take 1 rep away each round until your reach 1 rep of each movement.

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
Tempo: Quick
Modification: Cocoons

- Start lying on the floor in a supine position, arms and legs extended 
- Lift your torso and legs off the ground at the same time and reach your hands towards yours feet. 
- Lower back to the start position with control.
- Keep arms and legs straight

V Ups

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
Tempo: quick

- Start in a reverse table top position
- lock hands behind your head (support your head with your hands)
- Keep your chin tucked
- Dig the low back down and lift the chest towards your knees
- contract core

Crunches

Core Descending Pyramid

Rep Range: 15R
Tempo: slight pause at the top of each rep

Large loop band is Rogue Fitness

- Start in a standing position, legs staggered or feet together
- Grab a large loop band shoulder width apart, or slightly wider (pronated grip)
- Keeping the arms mostly straight (a slight bend is OK) pull the band apart
- retract the scapula and contract the rear delts
- Keep a tight core and squeeze the glutes to keep from hyperextending in the low back.

Standing Banded Pull Aparts

Rep Range: 5R
Tempo: 2 second pause at the bottom of each rep

- Sit on a bench with a back support, plant feet on the ground
- Grab a dumbbell in each hand and rest them on your knees
- lift each leg and press the dumbbells up  into the overhead position 
- Tuck the pinkies slightly as you lower, elbows in front of the shoulders
- Lower to ~90 degree bend in the elbows (or just below)
- Pause for two seconds at the bottom of the rep
- drive your feet through the ground and exhale as you press the dumbbells up into the overhead position 
- Do not clang dumbbells together at the top of the rep, keep dumbbells in line with the shoulders in the overhead position

Seated Overhead Press

Rep Range: 6-8R
Tempo: 2 second pause at the top of each rep
Modification: Dumbbell Y Raise, with chest supported on a high incline bench. 

- Sit on the seated double cable pulley machine, plant your feet on the stabilizing platforms (keep a slight bend in the knees)
- Grab each handle with a pronated grip
- Keep the torso upright and stable
- With arms straight, raise cables overhead into a Y 
- Pause for 2 seconds
- Lower with control

Seated Double Cable Y Raise

Triset 1

Rep Range: 8-10R
Tempo: steady
Modification: Seated Arnold Press

- Grab a pair of dumbbells 
- Lift the dumbbells to your shoulders and press them overhead
- Lower the dumbbells to chin level and twist the dumbbells in so that your palms are towards your face  
- Twist the dumbbells back out so that palms are facing away and press dumbbells back up overhead
- Keep dumbbells in line with shoulders at the top of the rep
- Keep a neutral spine in the standing position, squeeze the glutes and brace the core

Standing Arnold Press

Rep Range: 8-10R each side 
Tempo: slight pause at the bottom of each rep
Modification: Single arm dumbbell recline curl (incline bench at ~60 degree angle)

- Position the cable pulley low, with a single handle
- Stand next to the cable so your arm is in line with the cable, facing away
- Grab the cable with a supinated grip
- Pin elbow in by your side (don’t let it travel forward as you curl)
- Curl the cable up towards your front delt
- Lower with control and pause when you reach full extension

Single Arm Cable Curl (Facing away)

Rep Range: 10-12R
Tempo: Steady
Modification: Single arm dumbbell overhead tricep extension
 
- Position the cable pulley so it is slightly lower than hip level 
- Position yourself next to the cable, facing away
- Using a rope attachment or the knob of the cable, grab the attachment with the arm furthest from the cable and bring it overhead so that the cable crosses behind your back. 
- Lead with your pinky as you extend the cable up and contract the triceps
- Lower with control until you reach 90 degrees or just below

Single Arm Cable Overhead Tricep Extension

Triset 2

Rep Range: 8-10R each arm (iso hold on non repping arm) + 8-10R together
Tempo: Iso hold on non repping arm 
Modification: Use the same set up, but use dumbbells

- Grab the handles of the position so that your arms can raise out slight in front of your body
- Raise both arms out and hold on one side as you lateral raise for 8-10R with the other arm
- Switch arms and complete 8-10 reps and hold with opposite arms
- complete 8-10 reps together

Single Arm Iso Hold, Standing Machine Lateral Raise

Rep Range: 10-12R 
Tempo: 2 second pause at the top of each rep 
Modification: Dumbbell concentration curls, bent forward- elbows pinned inside of knees

- Position yourself on the preacher curl machine so that your arms are connected to the pad, from armpit to wrist
- Grab the handles with a supinated grip
- Dig the elbows and push triceps into the bench as you curl up
- Hold the contraction on the curl for 2 seconds
- Try not to let the shoulders “roll” forward as you curl
- Keep the scapula pin down and shoulders back

Machine preacher curl

Rep Range: 15R
Tempo: Steady
Modification: Dumbbell tricep kickbacks

Large loop band is Rogue Monster Band

- Loop band so it is in line with your waist
- Grab each end of the band and bend forward with a neutral spine
- Lift the elbows up and pin them so they are in line with the shoulders
- Drive through the pinkies and extend the arms back
- Contract the triceps
- lower with control

Banded Tricep Kickbacks

Triset 3

Shoulders and Accessories

Anna

Your workouts kill 🔥 but in the best way.

Chelsea

Aglais

Back and Biceps

Matt

Brittany

Malan wu

Allie

Cayla

Delaney

Heather

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

Denise

Shirin

Jennifer Glenn

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

Shoulders and Accessories

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