Name: Playbook - Victoria D’Ariano - W3/D5 Shoulders
Uploaded: 2021-01-18T11:45:37.184Z
Duration: 45 min
Description: W3/D5 Shoulders

*All exercises can be substituted for a cable/band*

- Around the world: focus on warming up the shoulders
- Standing DB shoulder press
- Alternating DB lateral raises
Tips: Chest up, shoulders rolled back. Focus on initiating the movement with your deltoids. Choose the position of arms depending on where you feel it the most. Only use momentum to get the reps up towards the last 1-3 reps reaching failure.
-  Bent-over rear delt raises (using a chair or end of a couch)
-  DB alternating frontal raises
-  DB upright rows

-Starting with a dumbbell or kettlebell in each hand (palms facing out), slowly raise the weights to your sides as if you are performing a side lateral raise. 
-Without stopping the motion, raise the weight in a large arc overhead. So your palms end up facing forward. 
-Pause for a brief second and then slowly return the weights to your sides by reversing the motion.

Around the worlds

- Start with your arms at 90 degrees
- Press the dumbbell above you
- Go up until you reach full extension
- Come down with a controlled movement

Standing DB shoulder press

- Raise the dumbbell with your palms facing the floor
- Raise until your hand reaches shoulder height
- Come down with a controlled motion
- Chest up, shoulders rolled back. Focus on initiating the movement with your deltoids. Choose the position of arms depending on where you feel it the most. Only use momentum to get the reps up towards the last 1-3 reps reaching failure.

Alternating DB raise

- Make sure your eyesight is on the floor
- Raise the dumbbell with your pinky facing the ceiling
- Engage the back of your shoulder as you come up

Bent over rear delt raises

- Raise the dumbbell with your palm facing down
- Raise until your reach shoulder height
- Come down in a controlled motion
- Repeat on the opposite side

Db alternating front raises

- Hold the dumbbell with your palms facing you
- Pull the dumbbells up, bringing your elbows out
- As the dumbbells come up engage your shoulder and traps
- Keep your core tight

Db upright rows

W3/D5 Shoulders

Flore

Jennika

Annie

W1/D1 Chest + triceps

I am loving these workouts so far and can’t wait to complete all of them.

LaRiley

Krista

W1/D2 Back + biceps

Emily

W1/D3 Legs ( hamstring focused )

Little more difficult than what I anticipated 💪

I like how this was dumbbells only but didn’t give me as good of a workout

Sarah

I’m enjoying the minimal equipment workouts with more weight! But wondering what you would recommend for pacing of the sets? Like rest time between each set?

W3/D5 Shoulders

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