Name: Playbook - Emily Samuel - Upper Body w/ Music Artist LIL DEBBIE 🎶
Uploaded: 2023-10-08T00:13:31.968Z
Duration: 45 min
Description: Upper Body w/ Music Artist LIL DEBBIE 🎶

Lindsay

All you’ll need is one long band to warm up with and set of light dumbbells, and a set of moderate dumbbells :)

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- hold the band by both ends 
- extend the band above and behind until the band is on the backside of your body
-bring it back to starting position

Banded shoulder mobility

- 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/ activation.

Complete these 2 exercises back to back 3x!

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

Complete a neutral grip chest press, without letting your back arch- alternate reaching your leg straight in front of you, keeping your pelvis tucked. Once you’ve returned both legs to 90 degrees, complete another chest press

Chest press with dead bugs

Push and pull

- sitting holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB shoulder press (elbows forward)

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

Shoulder circuit

Do a jumping jack with your feet
- simultaneously pressing your dumbbells to the sky

Jack press

- start in a high plank position
- complete 1 row with a dumbbell per arm
- complete 4 mountain climber 
= 1 rep

Plank row with 4 mountain climbers

Upper body burn out 💥

Upper Body w/ Music Artist LIL DEBBIE 🎶

FULL SHOULDER WORKOUT

You’re the best, miss you!!! Ps, that finisher was not fun.

Jane

UPPER BODY & ABS 
(Back & Shoulder focused)

Upper Body Shred

Upper body workout 💪🏼

I felt so good afterwards and I learned exercises I never new existed

Upper Body w/ Music Artist LIL DEBBIE 🎶

Community

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