Name: Playbook - Uzoma Obilor - W3/D4 Shoulders
Uploaded: 2022-09-01T11:28:57.232Z
Duration: 45 min
Description: W3/D4 Shoulders

- Wall stand pushups 4 x 6-12 reps
- DB side lateral raise 5 x 8-12 reps
- DB front delt raise 4 x 8-12 reps
- DB rear delt fly 4 x 8-12 reps
- Elevated plank to pike press 3 x 12 reps
- One arm swing to press 4 x 15 reps

-Start in pushup position with your feet at the base of a wall.
-Walk your hands towards the wall as you walk your feet up the wall until you are in a handstand position.
-Lower your body towards the ground.
-Press yourself back up to handstand position.
-Repeat

Wall handstand pushup

-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. -
-With a slightly bent arm raise your arm straight out in front of you until your hand  is above head height.
-Lower the dumbbell back to the starting position. 
-Repeat with other arm

Dumbbell front delt raise

-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

-Start in pushup position with your feet elevated up on a chair.
-Raise your hips towards the sky creating a pike position with your body. 
-Lower your hips back down to the starting position.
-Repeat

Elevated plank to pike press

-Stand with feet outside shoulder width while holding a dumbbell in one hand.
-Hinge at the waist slightly allowing the dumbbell to swing between your legs and then to the front overhead wither fully extended.
-Lower the dumbbell to your shoulder and then press it back overhead to full arm extension.
-Swing the dumbbell down between your legs.
-Repeat

One arm swing to press

W3/D4 Shoulders

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

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