Name: Playbook - Sarah Herse - 6/21 - Smash Your Shoulders & Back Tuesday
Uploaded: 2022-08-30T22:47:43.191Z
Duration: 30 min
Description: 6/21 - Smash Your Shoulders & Back Tuesday

Anke Schneider

Alloe

Ashley Chapman

💃🏼 yassss. Love the shoulder burn out!

Ashlee

Shawna Hale

A. Warmup x 3 Sets:
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps

B. 4 Sets:
B1. Double + Single Dumbbell bent over row w/ iso hold x 12 reps of complex (6/side)
B2. Single arm dumbbell passing front raise x 12 reps (6/arm)
B3. Dumbbell bus drivers x 10 reps
B4.Dumbbell front raise static hold x 10 seconds
*Rest 20 seconds between sets

C. 4 Sets
C1. Pike push-ups (sub with regular push-ups if needed) x 8 reps
C2. Dumbbell z-press x 10 reps
C3. Superman x 15 reps

D. (Optional)  Shoulder burnout x 3 sets:
D1. Dumbbell alternating lateral raises with iso hold x 10 reps
D2. Poliquin raises x 10 reps
D3. Dumbbell reverse fly x 10 reps

A. Warmup x 3 Sets:
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- Stand tall and hold a band shoulder width apart with some tension.
- Starting with your hands in front of you at chest height, pull the band until your arms are out to either side and the band is stretched across your chest.
- Squeeze your shoulder blades together and slowly return to having the band in front of you.

Band Pull Apart

Warmup (upper body 1)

B. 4 Sets:
B1. Double + Single Dumbbell bent over row w/ iso hold x 12 reps of complex (6/side)
B2. Single arm dumbbell passing front raise x 12 reps (6/arm)
B3. Dumbbell bus drivers x 10 reps
B4.Dumbbell front raise static hold x 10 seconds
*Rest 20 seconds between sets

(12 reps of complex - 6/side)

- Start with a dumbbell in each hand
- Bend over so you are hinged at about 90 degree angle with your torso parallel to the ground
- Pull both dumbbells to your chest and hold one of them there while doing dumbbell rows with the other for the recommended amount of reps
- Repeat on opposite side and hold the other arm in an iso hold.

Double + Single Dumbbell Bent Over Row w/ Iso Hold

(12 reps total - 6/arm)

- Stand shoulder width apart and hold one dumbbell in your hand (palm facing your thigh)
- Raise the dumbbell up in front of you until you reach shoulder height, then pass the dumbbell to the other hand and lower it back down to your thigh.
- Repeat motion to complete rep.

Single arm dumbbell passing front raise

- Stand with feet hip-width apart and hold one dumbbell straight out in front of your body.
- While maintaining an engaged core twist the dumbbell so it goes from horizonal position to vertical in an alternating motion.
- Be sure to not twist your hips as you move the dumbbell.

Dumbbell bus drivers

- With feet hip-width apart and using both hands to hold the ends of one dumbbell
- Engage your core and bring your arms straight out in front of you 
- Hold for recommended time to complete the rep

Dumbbell front raise static hold

Circuit 1

C. 4 Sets
C1. Pike push-ups (sub with regular push-ups if needed) x 8 reps
C2. Dumbbell z-press x 10 reps
C3. Superman x 15 reps

*Sub with regular push ups if needed*

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead until arms are fully locked out
- Lower slow and controlled to complete one rep
- Repeat for recommended amount of reps

Dumbbell Z press

Circuit 2

Circuit 3: Shoulder burnout x 3 sets:
D1. Dumbbell alternating lateral raises with iso hold x 10 reps
D2. Poliquin raises x 10 reps
D3. Dumbbell reverse fly x 10 reps

- Stand holding a dumbbell in either hand by your side. 
- Slightly bend your knees and raise both dumbbells laterally 
- While keeping one raised, lower one of the dumbbells by your side.
- Repeat same movement on other side. 
- One arm should be holding the dumbbell laterally while the other is moving

Dumbbell alternating lateral raise with iso hold

- Holding a dumbbell in each hand
- Raise them in front in a "hammer" curl style until arm makes 90 degree angle.
- Then raise your upper arms laterally (while elbows still bent)
- Then straighten your arms so your hands go out from that 90 degrees and are straight (laterally) and then lower back down to your side.

Poliquin raise

- Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor.
 - Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

6/21 - Smash Your Shoulders & Back Tuesday

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