Name: Playbook - Sarah Herse - 6/7 - Smash Your Shoulders Tuesday
Uploaded: 2022-07-10T16:20:00.530Z
Duration: 30 min
Description: 6/7 - Smash Your Shoulders Tuesday

Anke Schneider

Yesenia

Korie Milan

A. Warm-up x 3 Sets:
A1. Banded (or dumbbell ) good mornings x 15 reps
A2. Band pull-aparts x 15 reps
A3. Downward dog knee to both elbows x 5 reps/side
 
B. 5 Rounds:
B1. Dumbbell seesaw row x 30 seconds
B2. Dumbbell skier swings x 30 seconds
B3. Poliquin raises x 30 seconds
B4. Dumbbell alternating overhead press with iso hold x 30 seconds
B5. Dumbbell overhead march in place x 30 seconds
*Rest 30 seconds between sets

C. 4 Sets:
C1. Dual dumbbell row x 12 reps 
C2. Single dumbbell Front raise x 10 reps
*Rest 20 seconds between sets

A. Warm-up x 3 sets
A1. Banded (or dumbbell ) good mornings x 15 reps
A2. Band pull-aparts x 15 reps
A3. Downward dog knee to both elbows x 5 reps/side

*Can sub band for dumbbell*

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

- Stand up straight and hold an exercise band out in front of you at around chest height. 
- Your hands should be shoulder width apart. 
- Then pull the band apart, squeezing your shoulder blades together. 
- Then return to the starting position.

Banded pull aparts

(5 reps/side - 10 reps total)

- Start in a plank position 
- Push through your hands and get into a down dog position with hips high in the air
- Then bring one leg tucked in and bring knee to both elbows
- Repeat with other side

Downward dog knee to both elbows

Warm Up

B. 5 Rounds:
B1. Dumbbell seesaw row x 30 seconds
B2. Dumbbell skier swings x 30 seconds
B3. Poliquin raises x 30 seconds
B4. Dumbbell alternating overhead press with iso hold x 30 seconds
B5. Dumbbell overhead march in place x 30 seconds
*Rest 30 seconds between sets

-  Stand holding a pair of dumbbells at arm’s length next to your sides. 
- Shoulder width stance, bend your knees, and hinge forward slightly. 
- Row the dumbbell in your right hand to your right side, and then lower it as you row the weight in your left hand to your left side.
- Maintain control on the way down
- One rep on each side completes one total rep

Dumbbell seesaw rows

- Hold a pair of dumbbells at arm’s length next to your thighs. Start in a strong athletic base, feet hip-to-shoulder-width apart with a slight bend in your knees
- Swing the dumbbells behind you while pushing your hips and hamstrings back as far as you can. Do this until your trunk is parallel with the floor while keeping your knees soft and a slight natural arch in your back. (You should feel a stretch in the backs of your thighs.) 
- Explosively thrust your hips forward and come to a full stand, squeezing your glutes at the top of the movement. At the same time, swing your arms forward until they’re in front of your chest. 
- That completes one rep

Dumbbell Skier Swings

- 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

- 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

- With dumbbells held in hands, extend arms overhead. 
- Brace your core and drive knee upward.      
- Alternate￼ knees

Dumbbell Overhead March in Place

5 Rounds

C. 4 Sets:
C1. Dual dumbbell row x 12 reps 
C2. Single dumbbell Front raise x 10 reps
*Rest 20 seconds between sets

- 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

- Stand tall, abs engaged, with both hands holding one dumbbell (the ends of the DB)
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbell down to your hips.

6/7 - Smash Your Shoulders Tuesday

Community

More workouts from Sarah Herse