Name: Playbook - Emily Samuel - W1/ D4. (Shoulders / Triceps/ cardio)
Uploaded: 2024-01-29T20:01:40.357Z
Duration: 38 min
Description: W1/ D4. (Shoulders / Triceps/ cardio)

Jordan

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

Seated Arnold press

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

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

DB standing shoulder press (elbows forward)

- Begin with dumbbell or kettlebell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

push press

Circuit A

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- pull the dumbbells apart, so you have them in a lateral position, bring them down to your sides 
- Begin again with the concentric motion of the front raise- followed by the concentric motion of the lateral raise on the way down
- Keep a slight bend at the elbow

DB front raises

- 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

DB bent over reverse flies

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Tricep burnout

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

In a plank position, alternate tapping your shoulders without wiggling the hips

Shoulder taps

- Elbows under shoulders and hands out front
- Keeping your body still, pull your elbows towards your toes and your toes towards your elbows 
- Keep entire body tight as you hold position for time

Plank (elbows)

Circuit C

W1/ D4. (Shoulders / Triceps/ cardio)

It was so great but took me wayyyy longer than 40 mins. 😭🩷

W1/ D4. (Shoulders / Triceps/ cardio)

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