Name: Playbook - Samantha Skolkin - Week 2 Day 6 Shoulders/Tris/Abs
Uploaded: 2022-03-07T15:24:38.816Z
Duration: 60 min
Description: Week 2 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)

With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. 

The upper arm should be close to the torso at all times and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight.

Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.

Keeping the upper arms stationary, use the triceps to lift the weights until the forearms are parallel to the floor and the whole arm is extended.

Like many other arm exercises, only the forearm moves. After a slight hold at the top, slowly lower the dumbbell back to the starting position as you inhale. Repeat the movement for the prescribed amount of repetitions. Switch arms and repeat the exercise.

Unilateral DB Tricep Kickback

Attach a rope to the bottom pulley of a cable machine.

Hold on to the rope with both hands and extend your arms with your hands directly over your head with your palms facing each other and keep your elbows in close to your head the entire time.

Lower the rope behind your head nice and controlled as you hold your upper arms still and come back up fully extend and squeeze.

DO NOT let your elbows come out. Keep everything nice and close to your head. Repeat.

Overhead Cable Tricep Rope Ext

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

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

Lay flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. 

If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.

Now place your hands lightly on either side of your head.

While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.

Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. 

Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. 

At the top of the movement, contract your abdominals hard and keep the contraction for a second. 

Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.

After the one second contraction, begin to come down slowly again to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Week 2 Day 6 Shoulders/Tris/Abs

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