Name: Playbook - William Everett - Captain America Shoulders and Abs
Uploaded: 2022-02-12T09:49:00.770Z
Duration: 60 min
Description: Captain America Shoulders and Abs

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell 
* Work both sides

Leaning DB lateral raise

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Alt DB front raises

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Barbell shoulder shrugs

- Grab criss dumbbells in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- Start with your arms at 90 degrees
- Press the dumbbell straight up
- Lower with a slow controlled motion
*work both sides

DB single standing shoulder press

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Twist your torso from side to side

Russian twists

- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Captain America Shoulders and Abs

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