Name: Playbook - Zion Clark - Boulders Shoulders - Workout 1
Uploaded: 2022-02-04T13:24:30.223Z
Duration: 45 min
Description: Boulders Shoulders - Workout 1

Workout 1 (3 x 12) 

- Neutral grip floor press 
- Alternate clap push ups 
- Face pulls 
- Handstand Press 
- Lateral Raises

- Lay on the floor 
- Start with elbows touching the floor and weights facing each other 
- Lengthen the arms towards the ceiling as you press dumbbells up 
- Squeeze into your chest as you press

Floor Press

- Perform one normal pushup 
- From the bottom of your second pushup press off the ground with enough force to clap your hands under you
- Land with bent elbows and activated pecs
- Keep spine long and core engaged

*stop one rep before failure

Alternate Push Ups

- Anchor cable low and sit on the ground 
- Lean back slightly and grab either side of the split cable
- Pull the center of the cable towards your face as you allow the elbows to reach up and back (squeeze into upper back muscles) 
- Keep spine long and core engaged

Face Pulls

- Facing away from a wall, place hands on the floor and walk legs up the wall 
- Lower yourself into a push up (elbows wide) 
- Keep neck and spine in neutral alignment and the core engaged
- Keep tension in shoulders throughout

*Stop a rep before failure

Handstand Push Ups

- Sit on bench and hold two dumbbells down as your sides (palms facing each other) 
- Keep the arms long as you lift your shoulders up to your ears 
- Squeeze into upper back and lats at the top
- (lighten weight at each set)

Boulders Shoulders - Workout 1

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