Name: Playbook - Uzoma Obilor - W1/D4 Shoulders
Uploaded: 2022-09-01T11:28:57.340Z
Duration: 45 min
Description: W1/D4 Shoulders

- Standing DB shoulder press 5 x 10-15 reps
- Pike pushups 4 x 6-12 reps
- Wall handstand holds 4 x 15-30 seconds
- Pike press shoulder taps 4 x 20 reps
- DB side lateral raise 5 x 8-12 reps
- DB rear delt fly 4 x 8-12 reps

-Stand with feet shoulder width apart while holding a dumbbell in each hand at your shoulders. 
-Press the dumbbells overhead to full arm extension. 
-Lower the dumbbells back to the starting position. 
-Repeat.

Dumbbell standing shoulder press

-Start in pushup position.
-Raise your hips up towards the sky creating a pike position with your body.
-Lower your face towards the ground and then push your self back to the pike position.
-Repeat

Pike pushup

-Start in a pushup position with your feet at the base of a wall.
-Walk your hands toward the wall as you walk your feet up the wall until you are in a handstand position.
-Hold the position for time.

Wall hand stand hold

-Start on your hands and knees.
-Raise your butt to the sky so that you are in a pike position on your hands and feet.
-Hold position as you tap the shoulder opposite with your hands one at a time.
-Repeat

Pike press shoulder taps

-Stand with feet shoulder width apart while holding a dumbbell in each hand.
-With slightly bent arms raise  the dumbbell out to your sides until the dumbbells are at head height.
-Lower the dumbbells back to your sides.
-Repeat

Dumbbell side lateral raises

-Stand with feet shoulder width apart while holding a dumbbell in each hand.
-Hinge at the waist keeping your back flat letting your arms hang down slightly bent.
-Raise your hands out to the side and up to your sides  activating your rear delta.
-Lower the dumbbells back to the starting position.
-Repeat

Dumbbell rear delt fly

W1/D4 Shoulders

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Alexander

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Suitable Substitute for box jump for people who have to workout in in apts?

W1/D4 Shoulders

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