Name: Playbook - The Fit Green Goddess - Strong shoulders
Uploaded: 2023-04-01T11:08:04.651Z
Duration: 57 min
Description: Strong shoulders

Giovanna

I love doing shoulder workouts. It’s one of my newer favorite body parts to work, and I am fully aware of how important it is to be able to press and push some weight over my head especially as we get older. 
This was a really good one and I can’t wait for you to try it. Let me know what you think.

For the warm-up round, you will complete the following for moves back to back for three sets. You will do each move, super slow and pay attention to what your body is telling you. This sort of work out is imperative especially when you’re going to be lifting and pushing some heavy weight for shoulders.

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- in prone position (face down), arms straight out in front of you with thumbs up.
-bring arms out and down to the small of you back while thumbs stay up.

Y- handcuff

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Warm up

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- stand holding a plate with both hands
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

halo plate

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank walk (up & down)

Round one

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hold the dumbbells in front of you with a neutral grip
- Maintain a bend in your elbows
- Raise the dumbbells forward and up
- Bend elbows slightly and bring to side raise
- Reverse the movement back down to starting position

Dumbbell  front raise to side raise

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- bring dumbbell straight up for a press

Side plank with shoulder press

Round two

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Elevate your feet onto a bench
- Holding a TRX strap in each hand
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row

On your hands and knees with dumbbell in one hand, do a side lateral raise

Lateral raise (on all 4’s)

Round three

Strong shoulders

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I almost skipped the conditioning round and ran but so glad I did it. I’m exhausted! Great workout.

Strong shoulders

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