Name: Playbook - Sarah Herse - 6/28 - Smash Your Shoulders & Back Tuesday
Uploaded: 2022-08-30T22:49:36.878Z
Duration: 30 min
Description: 6/28 - Smash Your Shoulders & Back Tuesday

Anke Schneider

Lacey

Ashley Chapman

Warm-up x 3 sets
A1. Mountain climbers x 20 seconds
A2. Plank shoulder taps + plank twist x 30 seconds
A3. Banded seated rows (band around feet) x 30 seconds
A4. Hollow hold x 20 seconds (bend knees to modify)
*Rest 30 seconds

B. 4 Sets:
B1. Dumbbell alternating overhead press with iso hold x 10 reps (5/side)
B2. Dumbbell strict press x 8 reps (using same dumbbells but moving them together)
B3. Dual dumbbell rows x 20 reps
B4. Band pull aparts x 20 reps (sub with db reverse fly if you don’t have a band)
*Rest 30 seconds between sets

C. 4 Sets:
C1. Dumbbell z-press x 10 reps
C2. 1 & ¼ dumbbell lateral raise x 5 reps
C3. Dumbbell lateral raise x 10 reps
C4. Band external rotation x 10 reps
*Rest 30 seconds between sets

Warm-up x 3 sets
A1. Mountain climbers x 20 seconds
A2. Plank shoulder taps + plank twist x 30 seconds
A3. Banded seated rows (band around feet) x 30 seconds
A4. Hollow hold x 20 seconds (bend knees to modify)
*Rest 30 seconds

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Begin in a push up position
- Tap your shoulder with the opposite hand
- Straighten the right arm and press it into the floor. At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.

Plank Shoulder Taps + Plank Twist

- Sit on the floor and place a band around the middle of your feet
- Grab the band about halfway or more down (the part near your feet)
- Keeping a tall spine and engaged core pull the band towards you (should feel tension in the band during the movement)
- Keep elbows tucked near your side and really engage the back muscles

Banded seated rows (band around feet)

- Start lying on back with with your arms extended overhead on floor and legs straight
- At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.
- Hold in the position for set amount of time and focus on pulling the belly button towards the floor.

(bend knees to modify)

Hollow hold

Warm Up (Upper body 4)

B. 4 Sets:
B1. Dumbbell alternating overhead press with iso hold x 10 reps (5/side)
B2. Dumbbell strict press x 8 reps (using same dumbbells but moving them together)
B3. Dual dumbbell rows x 20 reps
B4. Band pull aparts x 20 reps (sub with db reverse fly if you don’t have a band)
*Rest 30 seconds between sets

(5 reps/side - 10 reps total)

- Start standing with a dumbbell in each hand
- Bring dumbbells to your shoulders with your elbows pointed out in front of you (front rack position)
- Start with both arms locked out over head 
- While driving feet into floor and no hip/leg movement bring one of the dumbbells down to your shoulder and then press back up with the same arm.
- Repeat the same motion on the other arm to complete one rep.

Dumbbell alternating overhead press with iso hold

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Dumbbell strict press

- Holding a dumbbell in each hand using a neutral (hammer) grip, stand with your feet shoulder-width apart.
- Keeping a natural curvature of your spine, flex your hips and knees until your torso is horizontal or close to horizontal.
- Allow the dumbbells to hang down by your sides, with your shoulders stretching downward.
- Keeping your elbows close to your body, exhale as you pull the dumbbells up to the sides of your waist and squeeze your back muscles.
- Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward.

Dual dumbbell rows

*Sub with DB reverse fly if you don't have a band*

- 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

Circuit 1

C. 4 Sets:
C1. Dumbbell z-press x 10 reps
C2. 1 & ¼ dumbbell lateral raise x 5 reps
C3. Dumbbell lateral raise x 10 reps
C4. Band external rotation x 10 reps
*Rest 30 seconds between sets

- 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

- Stand on a band shoulder-width apart and hold the other side in both hands
- Standing tall with chest up and core engaged raise both arms out laterally (palms facing down) until they are shoulder height 
- Come down about 1/4 of the way and then back up until they are shoulder height
- Return arms to hanging position by your sides
- Repeat for recommended amount of reps

Banded 1 & 1/4 lateral raise

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

6/28 - Smash Your Shoulders & Back Tuesday

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