Name: Playbook - Uzoma Obilor - W4/D4 Shoulders
Uploaded: 2022-09-01T11:28:57.284Z
Duration: 45 min
Description: W4/D4 Shoulders

- One arm swing to press 4 x 15 reps
- DB side lateral raise 5 x 8-12 reps
- Pike pushups 4 x 6-12 reps
- Wall handstand push-ups 4 x 6-10 reps
- High side plank raise 3 x 8-12 reps
- DB rear delt flys 4 x 8-12 reps

-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

-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

-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 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

-Start on the ground on your side with your feet stacked and one arm supporting your upper body weight off the ground. 
-Raise your hips up to the side off the ground until your body is in a straight side plank position.
-Lower your hips back to the ground
-Repeat

High side plank 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

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