Name: Playbook - Samantha Skolkin - Week 1 Day 6 Shoulders/Tris/Abs
Uploaded: 2022-03-07T15:24:38.789Z
Duration: 60 min
Description: Week 1 Day 6 Shoulders/Tris/Abs

Start by placing a barbell that is about chest high on a rack.

Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.

Place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest.

Take a step back and position your feet shoulder width apart from each other.

Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms.

Hold at about shoulder level and slightly in front of your head. This is your starting position.

Lower the bar down to the collarbone slowly.

Lift the bar back up to the starting position. Repeat for the recommended amount of repetitions.

Military Press

While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.

Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.

Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.

Now, exhale and push the dumbbells upward until they touch at the top.

Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling. Repeat for the recommended amount of repetitions.

Seated DB overhead Press

Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position. 

While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass.

Continue to go up until you arms are parallel to the floor.

Lower the dumbbells back down slowly to the starting position. Repeat for the recommended amount of repetitions.

***In this case, we are doing a drop set so make sure you have all of your weights in front of you to immediately go down the line to the next weight until you are finished. That is one set. It should BURN!!!***

Standing DB Lateral Raise (dropset)

Place the rope handle on the lowest notch.

Stand over the rope and reach down with both hands and grab the rope.

Bent slightly at the knees and pull the rope to your waist (starting position).

Keep your arms straight and lift the rope up to shoulder height.

Lower the rope back down to starting position. 

Repeat for prescribed amount of reps!!

Cable Rope Front Raises

Adjust the handles so that they are fully to the rear.

Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level.

Grasp the handles with your hands facing inwards. This will be your starting position.

In a semicircular motion, pull your hands out to your side and back, contracting your rear delts. 

Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint. 

Pause at the rear of the movement, and slowly return the weight to the starting position.

Reverse Fly Rear Delts

This push down variation involves a similar movement to the rope pushdown, except in this variation, your arms are kept straight.

Your feet should be hip-distance apart, body straight and core tight.

Hold both ends of the bar attachment and move the arms while maintaining control up and down while keeping your arms straight. Repeat

Standing Cable Tricep Straight Bar Push-Downs Downs

Please complete the 3 ab workouts without a break in between each new exercise. Rest for 30 seconds in between sets. One set = 3 exercises.

Get into a prone position on the floor, supporting your weight on your toes and your forearms. 

Your arms are bent and directly below the shoulder. Keep your body straight at all times, and hold this position as long as possible or the prescribed time.

To increase difficulty, an arm or leg can be raised.

Plank

Lie on a mat on the floor, face up, legs extended.

Place your hands underneath your lower back and glutes so your pelvis is supported.

Begin to raise your legs toward the ceiling while pressing your thighs together and keeping the legs straight.

Lift until your hips are fully flexed and you can’t go any higher with straight legs.

Lower your feet down without touching the floor. Repeat for the recommended amount of repetitions.

Lying Leg Raises

Lie flat on the floor, with your legs extended in front of you. 

Place your hands under your hips, and keep your eyes toward the ceiling as you lift your feet off of the floor.

Start the movement by then doing repeated, small lifts with each leg - without letting your feet touch the floor.

Week 1 Day 6 Shoulders/Tris/Abs

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