[Music] what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a shoulder stretching routine to relieve pain and improve mobility this routine can be done anywhere anytime so if you’re ready to begin let’s get started [Music] all right we’re gonna get started with an overhead wall flexion so I need you to move your way on over to a wall if you have one available to you we’re gonna put our back flap up against the wall it’s our upper back our shoulders our lower back and even our head by tucking that chin alright so now from this position with our palms facing inward we’re gonna bring those arms straight overhead and then bring them back down now we’re gonna go back through this sequence nice and controlled nice big deep breaths all the way up all the way down all the while trying your best to keep everything from your lower back middle back upper back and head all tucked on that wall which is definitely more challenging than it looks to the naked eye and through as you go through this sequence your mobility will probably improve and you’ll be able to get a little bit higher on every repetition if you can’t quite get your hands all the way to the wall that’s alright just trying to do your best finishing with those thumbs on the wall that’s what we’re aiming for oh yeah this one definitely definitely works to help loosen you up right away excellent move for just overall shoulder mobility all the way through that sequence all the way up all the way down now on this last one we’re gonna bring those arms up and then we’re gonna hold trying our best to bring those hands all the way back again while keeping that back flat up against the wall which definitely presents a challenge now you may not quite be where we are or you may be better than we are in this one we’re just going to encourage you to make this routine your own throughout today’s workout big deep breaths here as we hold for five four three two one zero relax all right shake it loose now we’re gonna stay on by the wall for the next one moving into a shoulder wall flexion like we’re gonna turn around for this one we’re gonna get our lower arms flat up against the wall so we’re gonna put that knife edge from our elbow to our pinkies on the wall and now we’re gonna sit back with our weight in her hips and they’re actually gonna allow those shoulders to round and be protracted so we’re actually pulling the shoulders away from the spine as you reach and put that flat knife edge on the wall now we’re gonna press into the wall as we bring those pinkies and arms straight up finishing it straight up overhead and then pull back down bringing those elbows back on to the wall going through that sequence nice and controlled and we’re just keeping that weight back on our hips throughout and not moving anything but our shoulders and arms again we’re reaching to the wall keeping those shoulders actually protracted not retracted and back like we usually would but we’re pulling those shoulders drawing those shoulders away from the spine nice and controlled on this one and again we’re feeling all these right there with you working on that mobility and some of these moves today may be easier than others some may be harder and that’s alright gotta work through both our strengths and our weaknesses especially working to improve those weaknesses mobility is definitely a weakness for a lot of us this day and age yeah well you know it’s computers and driving and yes staring down at our cell phones just a lot of things working against our posture and we need to make sure that we’re working to improve it and regain that posture regain that proper mobility and just going back and forth through this sequence take a nice big deep breath under control on this one to add a race and pushing into the wall throughout the whole move here on this last one we’re going to pull down put those arms back in starting position and now we’re gonna drive those elbows into the wall and just hold again keep that flat arm on the wall really focus on driving those elbows into the wall as we sit back with our weight in our hips and allow our shoulders to be protracted and breathing yeah and you really feel that pull nice big deep controlled breaths here not much longer let’s hold this 1 4 5 4 3 2 1 0 excellent alright relax those arms shake him loose whoo I feel so good by the end of this one today we’re moving into an upright external rotation so let’s stand with our elbows bent at a 90 degree angle and 90 degree with the elbows and at the upper arm here so let’s pull back on those hands and then allow the hands to come back until our lower arm is parallel to the ground and repeat every time trying to get those hands back just a little bit further keeping those elbows up and we’re just going through this dynamic range of movement shoulders stay back keeping good posture again not holding your breath nice healthy breathing on this one another great move here to help draw those shoulders back and help you regain that proper posture nice big deep breaths every time pulling those hands back excellent it’s a great one to stretch out those rotator cuffs and then prove the mobility in your shoulders just a couple more of this one and 5 4 3 2 1 0 alright we’re gonna keep with that same movement but actually were going to move into what’s called a pails and rail so we need you to move back over to a wall or a door frame will work as well for this one we’re gonna do one arm at a time so let’s start with your right arm we’re gonna put that right elbow flat up against the wall keeping your shoulders Square to the wall now I want you to that hand elbow an arm straight into the wall like you’re trying to push through the wall from this position and we’re just gonna keep pushing pushing pushing as an isometric contraction here four three two one and now we’re gonna pull back on the hand keeping that elbow flat on the wall keeping that elbow pressed up against the wall four three two one okay hand goes back on the wall now press that whole elbow and hand into the wall again so this is the pales four three two one and now pull back on that hand four five count one two three four five and repeat hand goes back into the wall whole arm pressing through that wall three two one now pull back on that hand one more time elbow stays on the wall four three two one zero excellent now that’s a tough Simmons but very effective to help bring you back definitely okay so that was a right on no need to repeat the same move on that left side again shoulders stay Square to the wall get that upper arm and elbow flat on the wall and drive that arm straight into the wall for a five count keep in good posture here again this one can also be done from a door Fant doorframe and now let’s pull back on the hand for a five count elbow stays right on the wall four three two one good now drive that whole arm into the wall that elbow into the wall that hand through the wall four three two one repeat now only the elbow pull back on that hand and if you can’t quite get the range motion we are that’s alright do the best you can here and return hand back into the wall pressing through pressing through hard as you can excellent three two one now pull back on that hand for a five count excellent fight through it four three two one zero [Music] excellent okay and shake them loose here okay so that was an external rotation next we’re going to move into an internal rotation so we’re going to an active internal rotation stretch let’s put those hands on your hips keeping good posture shoulders are back now keeping that good posture we’re gonna bring your elbows forward but being careful not to collapse your shoulders elbows come forward and then draw the elbows back also keeping the shoulders Square and elbow is forward keeping good posture and back shoulders back just repeating back through this sequence again nice and under control not a race and it’s going to be super tempting for you to collapse totally collapse those shoulders but try your best to only bring the elbows forward and to keep those shoulders square as we internally rotate forward good and you’ll see throughout today’s routine we’re not perfect to these either and it’s not about being perfect it’s just about putting in the work and practicing and getting a little bit better and depending on your environment experiences what else whatever else you have going on there might be certain times where these are easier and certain times where they’re harder and that’s alright going through that full sequence here just a couple more times four five four three two one zero and relax all right we’re gonna continue our internal rotation but we need to head to the floor next so go ahead and lie down flat on your back with your feet flat on the ground we’re gonna take your hands we’re going to place them underneath the small of your back now if you can’t quite get your hands under the small of your back while relaxing your elbows then you can place your hands on your hips and relax your elbows but we’re aiming for those hands just under the small of your back now we’re gonna repeat that pails and rails that we were doing earlier but just for a moment here I want you to relax those shoulders relax the elbows just get used to this position for just a few more seconds here so first we’re gonna drive those elbows straight into the floor and then we’re gonna lift them up together alright so getting started in three two one I want you to keep those shoulders back as you drive your elbows into the floor trying to press through the floor now when we know on camera you’re not going to see much but I really want you to press those elbows straight into the floor keeping those shoulders back the to10 now we want you to pull the elbows up while keeping those shoulders back so very similar move that we just got done doing while standing bringing those elbows up hold them up pull them up pull them up and repeat back into the floor back to the pails that isometric contraction you know shoulders back as we drive them through the floor four three two one and let’s pull those elbows back up oh my goodness and you probably are not gonna have a lot of range of motion no so I definitely feel like I’m hardly moving at all and there’s not much to it and that’s okay even if you can’t bring them up at all three two one back into the ground hold hold hold even if you’re not even getting your elbows up at all just making the mental contraction then trying to mentally is gonna do a lot of good and will help you improve okay now let’s pull them back up last one up pull them all the way up the best you can even if that’s a centimeter pull up pull them up pull them up and hold four three two one and zero relax oh alright so stand on the floor for our next pairing we need to lie down on our sides we’re gonna do a line rotator cuff stretch complex so I’m going to place that arm up and if you can go ahead and lie down on that arm now with your opposite side arm I want you to bring that elbow and tuck that elbow in tight to your side we’re going to start with that elbow tucked in in your hand on your waist now let’s pull that hand back while keeping that elbow tucked we’re gonna reach rate up as high as you can and then return pull that elbow down into your side and back now keep that elbow tucking your side as you return so we’re gonna repeat that sequence hand back reach up nice and high and pull that elbow back down you’ll not scapular work elbow stays in to your side as we go through this sequence make sure you’re not holding your breath make sure you’re breathing and going all the way through your full range of motion on this one and as you’re pulling that hand back make sure you keep that elbow nice and tucked in to your side don’t allow it to flare out at all good just a few more on this one I get a nice full range of motion here hitting multiple scapular muscles on this one making sure to breathe throughout excellent repeating this one four five four three two one and zero all right of course when you do through the opposite side next let’s go ahead and turn over same move right back into it here you’ve got the move down now that arm out and relax to your side go ahead and lie down on it elbows stay starts nice and tucked in to your side and then pull back on that hand oh my goodness my left side is way tighter and you know what’s funny you say that Claudia because I was just getting ready to say you may experience one side is tighter than the other which is totally common one thing we’ve pointed out a few times you know depends on you know your day to day activities maybe which arm you sleep on you know just so many different environmental factors can play a role their past injuries and that’s so totally okay and to be expected just do the best you can in addition to that you may feel some crackling some popping hmm cuz I’ve definitely felt it throughout the stretching routine just from stretching no weights yeah and a lot of times people get concerned when they hear cracking or popping but you know honestly if there’s no pain associated with that it’s it’s it’s totally okay not something to be scared of not something to to stop what you’re doing feel free to work through that as long as there’s no pain associated with it as long as your doctor hasn’t told you otherwise keep keeping that elbow tucked in to the side don’t allow it to flare out here not much left on this side and five four three two one zero excellent alright so we’re going to turn over for the next one we’re gonna move into an open-book plus half angel we’re still gonna be on our side but a slightly different position here so this time I want you to go ahead and a lot of that inside arm to lie down flat with your hand up now I want you to take your outside leg and bring that knee over both knees bent at a 90 degree angle but this knee is relaxing here so we’re gonna start with what’s called a closed book so bring that top arm and place it on top of your bottom arm and now we’re gonna open the book and as we do we bring that arm open we’re gonna go ahead and look at it follow with your eyes now we’re gonna bend at the elbow bring the hand up and pull that elbow down now extend that arm straight up overhead pull the elbow back down straighten the arm and then close the book so he knows a lot going on in the sequence let’s do it again open the book bend at the elbow pull the elbow down extend the arm up pull the elbow back down extend the arm straight and close the book repeating this sequence it’s really a two-for-one move here with both a page-turner as well as the half angel nothing like a little efficiency in our routine today two-for-one so it’s opening up the shoulders as well as improving mobility and our scapula making sure to breathe throughout do not hold your breath full range of motion on every part of the move here how’s this definitely can be uncomfortable especially as you pull that elbow down definitely and extend that arm but that’s okay that’s that challenge is where change is gonna come from let’s do one last one here four five four three two one and zero excellent go ahead and close that book and as you’ve learned of course you need to do everything on both sides so let’s go ahead and flip over we repeat that same move on the opposite side now go ahead and start with that one arm flat on the ground on our side go to bring that opposite knee over bent at a 90 degree angle start with that close book and then let’s open it up nice big full range of motion watch that hand bend at the elbow pull the elbow in and then extend it overhead and again on any of these moves you might not be quite where we are today then that’s okay encourage you to make it your own work through it the best full range of motion that you’re capable of whatever that looks like and every time you come back you’ll improve just a little bit making sure to breathe throughout whatever you do do not hold your breath on this one really trying to draw that elbow and pull that elbow in to the side on that half angel this is a great one if you have any shoulder impingements and it helps open up those shoulders going through that full range of motion this is probably my favorite one so far well there’s just a lot going on with this one it’s just really hitting the shoulder from multiple angles also helping to open up that chest as well oh yeah that’s a good one which is a um one of the bigger things that helps ruin our posture tight chest muscles so has a little bonus thrown in there today his little chest work we’re gonna do this one for 10 more seconds in total again going through that full range of motion every single time not a race nice and controlled it’s a great sequence that you can really do every single day if you so chose 2 4 5 4 3 2 1 and 0 excellent close that book back up nice work thank you so much for joining us today we ask that you please support our mission of keeping these great workouts free by downloading our free app it’s available for both Android and iOS you can also stop by our store and pick up a shirt or my book stay fit for life if you enjoyed this routine please don’t forget to give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit again thank you so much for joining us today it’s been our privilege I’m coach cozy and I’m Claudia and we will see you at your next workout

what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is an arms and shoulders workout the only equipment required for today’s routine is a pair of dumbbells and the weight that you choose will be completely dependent on your fitness level in part one we’re gonna completely blast those biceps and triceps and in part two we’re gonna work on those shoulders if you’re ready to get started let’s do it [Music] we’re gonna get started with a bicep superset and we’re gonna do two rounds of it our first move is going to be a dumbbell curl and we’re gonna perform 12 repetitions so go ahead and grab the appropriate weight for you today then if your feet shoulder width apart shoulders are back good posture we’re gonna have your palms facing forward now in a controlled fashion go and curl all the way up and all the way down performing 12 repetitions in total I really want you to also focus on controlling that descent that lowering portion of the lift is just as important as the way up especially in these strength training and muscle building routines making sure to breathe and we’re inhaling on the way down exhaling on the way up excellent we’re gonna burn these biceps out the superset here is just the first move shoulders stay back good posture three more almost don’t these twelve nice work here we go last two and last one all the way up and then now let’s come down until we get to those elbows 90 degrees and we’re gonna pulse right here at that 90-degree elbow deflection just little pulses for 15 seconds that’s it feel that burn already feeling it working on this first one and three two one now we’re gonna hold it don’t move don’t drop those arms just hold in that position right there for 15 seconds we’re burning right there with you getting that lactic acid going not much longer five more seconds come on hold it tough hold the tough three two one zero whoo way to get it started all right set those dumbbells down shake your arms out we’re gonna go through that sequence one more time 15-second break here so that break is gonna go by fast that was awesome that was good she liked it if you’re unable to control the movement up and down on the bicep curl you might be using a little bit too much weight feel free to mix it up if you need sighs right wait if you need to here we go three two one begin palms are up on the way up and on the way down again nice and control definitely don’t want to be swinging to get the dumbbells up don’t want to use momentum on this one really want those muscles to work we don’t want your joints and cartilage ligaments tendons etc to all take over good and maintaining proper form proper posture you are halfway through that’s it come on stay tough every color we’re gonna feel a lot of lactic acid today that’s that burning sensation you got to remember that’s just that fuel that your muscles are using and increase that nerve response that burn but you’re stronger than that burn you can push past it right here tomorrow there we go feeling good my arms are feeling great already last one all the way up and let’s bring them down to 90 right here boom 15 seconds hold it seconds on the pulse there it is come on good just little one to two-inch range of motions trust we’re smiling but our arms are burning to come on three two one hold that’s it whoo only two sets of these so this is it right here keep fighting everybody come on fight through that burner almost there it’ll be worth it go to your happy place 4 seconds almost there almost there three two one and break whoo excellent and for our next superset now it’s time to go after those triceps similar system to the first time we’re going to start with a lying tricep extension for 12 repetitions finding an appropriate weight down flat on our backs with our dumbbells and if you have a bench pull that out for the advantage or stability ball you could also use it for these we’re just using the floor today all right palms are facing inward and we’re gonna only bend at those elbows allowing the dumbbells to slowly come down into the elbows get to a 90 degree angle reverse direction and back up really isolating your triceps on this one and you’re hitting 12 repetitions again all the way up all the way down concentrating on controlling the move throughout really trying to eliminate that momentum go back and forth between those biceps and triceps today well ones resting the others working in vice-versa halfway through that’s it keep pushing keep moving make sure to breathe in inhale on the way down exhale as you push up through the hardest part of the movement good good good keep it up everybody come on focus on what motivates you what brought you here today so it’s gonna get you through that burn all right here’s your last one right here and on the way up we’re gonna stop at that 90 degree angle and it’s time to pulse again like I said very similar to that first move if you need to change up your weight feel free to do so little 15-second pulses keep it up almost there almost there three two one and oh that’s it hoo-wee you see I’m shaking – that’s it keep those elbows Bend with that 90 flight through it come on we’re almost there ten more seconds guys come on you got it you got it don’t quit I quit four three two one break excellent all right we’re gonna go through that sequence one more time yeah I choose a little bit too much weight on that one so I’m gonna mix it up and go a little bit lighter for my next one and if you need to do so feel free to mix it up you’ll see that anytime you need to make it heavier make it lighter just make this workout work for you and your fitness level all right we’re getting back into it next set here second and last one in five four three two one zero that’s it again palms stay facing inward making sure to breathe in and breathe out and yes this is gonna totally annihilate those triceps the back of you’re on that’s on purpose that burning sensation that you’re feeling that’s how we know it’s working halfway point you gotta keep pushing through when it gets tough when the moves get tough you need to be tougher remind yourself of what brought you here today what was it that made you start this video I start this workout hold on to it so what’s gonna get you through right here almost there and last one and let’s pulse it nice little pulses here we go keep it going thank you sure to breathe come on fighting through it fighting through it guys here we go in three two one and fold that’s it trying your best to keep those elbows at a 90 right there with you has Fitch rhyme you can see me shaking come on let’s go don’t stop what a hurt stop when you’re done come finish strong finish strong almost there three two one break whoo felt that one nice work all right we have one last superset we’re actually gonna go back and forth between your biceps and your triceps we recommend choosing a little bit lighter weight for this one just so you’re prepared we’re gonna do three sets of each of these moves starting with a dumbbell clutch curl we’re gonna do three sets of 15 of each move good posture shoulders are back palms are facing inward we’re gonna keep those palms facing in as we allow our elbows to come out to the side dumbbells together all the way up all the way down again nice and controlled for 15 repetitions we’re just doing a little burn out here a lot of repetitions at the end just gonna finish off those arms getting a lot of work in in a short period of time today you made it this far just keep fighting just keep moving you got it again breathing in on the way down and breathing out on the hardest part of the move as you curl those dumbbells up squeeze those dumbbells up at the top every time we’re almost there breathing in we have two more here it is and last one all right now you can choose to use the same way or mix it up but we’re gonna go into an overhead tricep extension pop those dumbbells straight up overhead trying your best to keep good posture keep those elbows in as we lower the dumbbells and raise them back up extending your arms straight up nice and controlled all the way up all the way down for 15 reps you got it right here everybody we’re biting and burning with you you gotta keep moving focus on what brought you here today whether it’s more toned arm stronger arms you’re just trying to get better at life in general five more whatever it is just stay focused on it almost there fighting through that burn here we go here we go come on you got it all day you guys won excellent okay right back into the biceps now triceps arresting oh here it is let’s curl biceps are working now like I said at any point in time if you need to switch up your weight either making it heavier or lighter feel free to do so you don’t need our permission make this workout work for you again squeeze those dumbbells up at the top squeezing your biceps elbows come out to the side you got it here we are every repetition getting you just that much closer to the end and just that much closer to your goals I have more that’s it come on fighting through made it this far no giving up now you got it come on you can do this you can do anything it’s all about that mental toughness right here last one we’re yet all right let’s go has fit tribe let’s get those triceps next you know the drill pump them up overhead right into it that’s it biceps or work or resting while those triceps are working nice keep breathing whatever you do do not hold your breath all right third of the way through that’s it come on just three sets of each of these and your arms are done come on that’s it whoo they’re starting to get heavy we’re feeling it tight more come on focus on what brought you here today what is it come on what’s it gonna take to get there doing at least one thing every day to get you just that’s closer come on man one more goal goodness gracious we gotta shake those arms loose let’s go come on you got it you got it right here it’s five pounders you’re starting to feel like thirty pounds hundred and five yes come on that’s it if you got a switch to just using your arms or using some water bottles whatever you got to do just finish right here think about how good you’re gonna feel when this workout is all done and you can cross this off your list think about what would happen if you just stopped working out and never worked out again well with the consequences B of that that’s not something you want to move forward with so why you’re here putting in the work that’s number twelve right there that’s it thirteen almost there last two fourteen squeeze them last one fifteen here we are last set finishing strong finishing together let’s go ahead and switch drive come on whoo-hoo those arms are getting more toned more lean muscle with every rep not all about vanity but hey I’d be remiss if I didn’t remind you how good those arms are gonna look in a tank top come on now let’s hit it rep by Rep getting that much closer keeping good posture full range of motion five more come on fighting through fighting through almost there and to one last one zero those dumbbells down we’re gonna get started with a strength move we’re gonna do some Arnold presses and we’re gonna do four sets we’re gonna start with a set of twelve a set of ten a set of eight and then a set of six and we’re gonna work our way up in weight as we go so we’re gonna start with your lightest weight for a set of twelve repetitions we’re gonna start with our arms up hands up in rack position so curl those dumbbells up by your shoulders now we’re gonna press the dumbbells up overhead while at the same time we twist and rotate those palms until they’re forward finishing with our biceps by our ears then rotate reverse back down for twelve repetitions all right here we go and begin hold press all the way up overhead and control the movement on the way back down so you’ll see throughout today’s routine that really gonna focus on that time under tension and controlling the weights as we press and as those dumbbells go through that eccentric or lowering phase as well nice and controlled well bend your knees core stays tight on this one I’m gonna burn those shoulders out today I’m excited are you excited Claudia I am get it going nice and controlled on this first set of 12 you have three more breathe in on the way down and then exhale on the way up as you press and again twist those palms until those palms are facing forward and we have last one right here all right make a count full range of motion all the way up all the way down controlled and relaxed okay so because we are going a little heavier on this first set we’re gonna take a slightly longer break so allow those shoulders to recover a little bit we’re gonna choose our weight for the next set so we’re going set up ten repetitions now ideally on this one you’d be moving up anywhere between 15 to 20 percent and way but you’re really gonna have to make this workout your own and also base it off of the weights that you have exactly what you have access to at home exactly so you might not be going up every time all right here we go next set 10 repetitions up in rack position and begin nice and controlled on the way up and on the way down again not a race on this one this isn’t a hit routine it’s all about that strength and muscle building we really need those muscles to take over not just your joints and momentum good good posture keep those core nice and tight and engage throughout so that means actually halfway point relaxing those core muscles that’s ones working really your entire shoulder great compound move as you come all the way up and all the way down and as the name suggests this was popular rise bar by Arnold Schwarzenegger two more almost there come on fight through that burn guys burn starting to kick in definitely last one whoo and control the way down excellent okay set those dumbbells down again shaking out your arms shake them out shake them out we got our next set of eight repetitions so I’m going up and weight again staying the same for this one we have eight reps actually I think and as you can see the you know the more you do these workouts look better you’ll get it figuring out exactly what weight is appropriate for you all right start again next set of eight curl those dumbbells up by your chin a little bend those knees and then full range of motion control both ends you got it making sure to breathe throughout one of the great things about setting up your wraps the way that we’re doing is like that twelve and the sets of twelve and ten repetitions are more hypertrophy for muscle building and then these heavier sets of eight and six are better for strength so it kind of gives you the best of both world two more channel those muscles here we go last one coming up after this last one make it count come on finish strong excellent all right we got one last set again I’m gonna go up just a little bit more for this last set of six I think I’m gonna stay where I’m at and you decide what is right for you pushing yourself but at the same time trying your best to keep proper form yes I’m gonna get started here in five seconds shake those arms out let’s make it count here in three two one zero begin again full range of motion on the way up and on the way down and as this burn starts to kick in you got to remind yourself what brought you here today what is it halfway point what are you working on stay focused on it control that descent here we go last one right here and zero excellent up next we’re gonna perform a superset we’re gonna go back and forth between a military press and a drag rope we’re getting started with that military press we’re gonna do each exercise for a set of twelve ten and then eight repetitions using a similar technique as we used last time so a military press is just a your most standard basic overhead shoulder press so again curl those dumbbells up into rack position palms facing forward a little bend in those knees dumbbells by your shoulders we’re gonna press straight up overhead extend those arms and then again control that lowering face back down to the dumbbells are about in line with your ears here we go twelve repetitions and begin again I really want you to control the weight throughout you may get tired of hearing me say that today but it’s so important then as we get fatigued it becomes more tempting to let momentum take over but we really want to enjoy the results that come along with this routine today otherwise there’s no reason to even do it again breathe in on the way down and breathe out as we press up overhead this is your halfway point six down six To Go come on last five you got it and pushing through right here the core tight and engaged again this one’s really working all three of your deltoid heads control that descent and last one right here finishing strong and zero whoa excellent okay I’m burning a nice fire okay so the next one is gonna be I’m gonna use the same way I’m it’s gonna be but you can change if you need to we’re gonna do a dumbbell drag row so keeping those dumbbells in close to our sides or palms are facing inward now we’re gonna keep those dumbbells up against our sides as we drag them up and pull up from the elbow so different to the naked eye this looks a lot like a shrug but we don’t want your traps to take over so it’s really gonna hit the medial deltoid of your shoulder so as we pull up and keep those dumbbells up we’re pulling up from the elbows let’s hit it for a set of twelve and three two one begin again pulling all the way up I’m pretty sure this one forces you to have the most unattractive face at the top do a screen grab from this for the thumbnail but it’s effective pulling up from those elbows keep the shoulders back nice and controlled on this one all the way up all the way down so unique move that kind of hits the medial deltoids from a different angle than they’re used to getting hit from pairs nicely with that military press again we have 12 in total almost there you have three more after this and on this one you’re breathing out on the way up and then in on the way down so for every exercise of trying to exhale on the hardest part of the move and last one zero good okay so we can set those dumbbells down if you for the next one if you’re gonna go up and wait which if I am for that military press set of 10 repetitions on this next one shake out those shoulders in between and again ideally you’re going up and wait between about 15 to 20 percent everybody always wants to know numbers but is so difficult because everybody’s different that’s right everybody has access to different dumbbells you have to make it your own let’s go and curl those dumbbells up to our shoulders right back into that military press let’s begin all the way up all the way down for 10 reps breathe that’s one breathing in on the way down and then exhaling as you press straight up slight bend in those elbows I’m sorry in those knees you got it pushing through everybody halfway point come on it’s not about being perfect today if you need to lower your weight that’s okay feel free to do so just about getting through getting the work in right here whew I’m burning I like it though learning to love that burn right here last one right here push through and control that descent zero whew excellent Wow I was burning okay I’m gonna change my weight a little bit for this next set of drag rows again ten repetitions on this next one you decide which weight is appropriate for you shake those arms out I’m gonna get it going here in five four three two one zero good posture Dumbo’s on your sides and pull up from your elbow it’s like you have a string attached to those elbows and somebody’s pulling you straight up with it just for a little mental visualization their core stays tight good posture on this one don’t bend over or lean back you got it pushing through think about how good you’re gonna feel when this workouts all done you can cross this one off your list for today every repetitions give you just that much closer to your goals three more almost there finishing this set strong let’s go last two right here right here breathing in and breathing out last one come on and zero that’s it all right I’m gonna go a little heavier for my next set of military press last set of eight repetitions I’m gonna push the pace a little bit on this one you decide which weight is appropriate for you use those legs to pick up the dumbbells not just back yeah that’s right especially even more important as I get heavier okay curl them up up by your shoulders and here let’s hit it a little bend those knees last set right here control all the way up and the way down last set of eight repetitions excellent job nice and under control I know as it gets heavier no shoulders burn you just want to race through it but stop yourself right here come on let’s go push you’re pushing through last one [Music] zero excellent no more military presses and cross those off your list getting ready for that last shot of drag rose last set of eight should be your heaviest set if you’ve been working up my shoulders are already feeling good boulders for shoulders let’s go shoulders are back good posture let’s get it going in five four three two one and up keeping those dumbbells nice and tight to your sides they’ve got a little sweat going feels good warming the gym today come on hold up on those elbows every repetition fighting through that burn for more remember you don’t have to listen to that burn push and past it the shoulders may be telling you no more but you’re in charge come on two more almost there almost there pull them up keep those dumbbells nice and tight to your side last one and all the way up squeeze back down nice this is our last superset so you’re almost there let’s do it we’re gonna go ahead and move your chair bench box whatever you’re using out of the way we don’t need it for this last one we’re gonna go back and forth between a dumbbell lateral raise and an upright external rotation or a let’s go ahead get started with that lateral raise with both of our dumbbells feet are shoulder width apart we’re gonna bend over on a 45 degree angle elbows are bent at a 90 degree angle now we’re gonna come up raise those arms until they’re parallel to the ground pause and back down so every repetition we’re gonna pause up at the top and then slowly return back down you have 15 repetitions for this one so it’s probably a lighter weight doesn’t especially if he’s your first time doing it okay let’s get into it here in three two one zero coming on up squeeze and return that’s it one good one one-thousand pause up at the top every rap this one’s gonna hit your medial deltoids as well as your rear deltoids really control those dumbbells and accentuate that pause on every rep core stays tight weights back in your hips may feel this one a little bit in your legs that’s totally normal these 15 repetitions we are gonna get a good laugh to gas it burn going here so it’s important you remember that lactic acid is just that fuel that your muscles used when it starts to burn five more guys don’t have to listen to it just ignore it push past it your fitness is all mental right here come on almost there squeeze and you have one more come on zero all right Wow okay I’m gonna go a little bit lighter for this match good idea all right we have another 15 repetitions coming no pause on this one thank goodness we’re gonna go into that external rotation upright external rotation bringing the dumbbells up we have a 90 degree angle at the underarms and at the elbows we’re gonna rotate the hands back and then rotate them forward until those lower arms are parallel to the ground 15 repetitions again under control a little lighter weight for this one it’s a great move for your rotator cuffs okay let’s bring it up and begin pull back from your hands while keeping those elbows up and again this one’s all about being under control be much easier just to fly through these but don’t do it come on fighting through that burn you are stronger than that burn right here come on prove it to yourself everybody what brought you here today come on let’s hit it right there with you rep by Rep fighting through has four tribe let’s go whoo goodness we’re all fighting together oh you have five more that’s it come on 15 min total for three keep those elbows up – one last one zero Oh oh my god all right shake them out not much time not much break on this one adjust your way if you need to again it’s three sets of each of these exercises one down two to go like I’m going a little heavier for my my lateral raise I’m gonna stay at the same weight you decide what is appropriate for you either way standing over 45-degree angle come on let’s go right into it guys pulling up from those elbows and squeeze don’t forget about the pause whoops it’s alright there’s a little Freudian slip there and shoulders wanted you to forget about it squeeze up at the top and pause every time one one-thousand that’s it you got it come on ten more nothing can stop you right here right now come on exceeding your own expectations that’s it just you versus you whoa defeating the you who couldn’t get it done yesterday but tomorrow today you are stronger come on five more let’s go right here you got it you got it control that descent come on you can do it push through push through burn so good come on we’re right there with you more last one right here guys oh there it is okay oh you don’t have one more set of those moving to that upright external rotation like I said I’m lowering my way just a little bit on this one another 15 repetitions coming up shake em loose know about that mental toughness right here your shoulders may be telling you no for real but you got to take control you’re in control alright get those arms up bent elbows and let’s pull back on those hands nice and control that’s it fifteen repetitions and you may have noticed throughout today’s workout that I’m using the power blocks pretty nice because they allow me to have many different varieties of weights and allows me to switch it up pretty quick and you don’t take up a lot of space you want more information on those we do have the link in the video description we always get questions about them come on let’s go right here squeeze those shoulders as you come back breathe fighting through that burn you got it come on almost there five more thousands maybe millions of you at home feeling that same burn you’re feeling you’re not alone we’re in it together has we tribe come on what’s that last one one more right here one more I think I wanted it to be the last one okay definitely we have one more of each come on home stretch everybody home stretch adjust your weight if you need to this is it very last set one more set of each of these shoulder moves and their shoulders are done oh my goodness okay Dumbo been over lateral raises here we are elbows are on that 90 degree angle and let’s begin last 15 of these paws up to the top got to go that happy place on this one again there’s that point of the workout where it’s not even physical anymore it’s just you versus you your ability to push yourself push past that pain push that past that desire to hit that pause button and just say I’m good but no finishing through you start something and you finish it that’s just the type of person you are right here come on paws up at the top you got it not much left on these heads we tried five more that’s it let’s go pushing through four more three more come on to get that squeeze that pause every time every time here we’re going that’s it last one and pause like it burn so good come on gotta keep that positive mentality going a positive attitude oh it’s Gordon I’m changing on my wait for this last set who knew I sweat this much for a shoulder workout Hey feels good we’re working hard everybody that’s right we appreciate you working along with us let’s knock out this last one arms are up 90-degree angles all around pull back on those hands for 15 repetitions 14 more 14 more that’s it come on you got it you’ve come this far you nothing’s gonna stop you now nothing’s gonna get in your way right here making sure to breathe throughout do not hold that breath excellent not a race control them control them come on it’s all mental don’t listen to that burn pushing past it every repetition every rep getting you that bad more every rep getting you that much closer to your goals that’s it almost there almost there pushing through everybody two more oh here we are last one what do you got what do you got what do you got squeeze ah I’ll tell you what I have I have jello arms nice we’re high five DUI days if you can lift your arms things yeah well yeah virtual high five on it mm-hmm one of those thank you so much for working out with us today please support our mission to keep these great workouts free by donating to our patreon page downloading our app or by picking up one of our t-shirts or my new book stay fit for life and if you enjoyed this workout routine with us today we ask that you give this video a big thumbs up and hit that red subscribe button so that you never miss another new workout from husband again thank you so much for joining us today I’m coach Kozak and I’m Claudia and we will see you at your next workout

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a muscle building shoulder workout this workout uses advanced muscle building techniques they require you to have at least two pairs of dumbbells you’re gonna want one heavier and one lighter pair so you can switch up your weight as needed for a couple of the exercises will be seated so you may want to have either a chair box or a bench nearby all right if you’re ready to go yeah let’s get into it [Music] we’re going to get started with a strength move we’re gonna do some Arnold presses and we’re gonna do four sets we’re gonna start with the set of twelve a set of ten a set of eight and then a set of six and we’re gonna work our way up in weight as we go so we’re gonna start with your lightest weight for a set of twelve repetitions we’re going to start with our arms up hands up in rack position so curl those dumbbells up by your shoulders now we’re gonna press the dumbbells up overhead while at the same time we twist and rotate those palms until they’re forward finishing with our bicep Spire our ears then rotate reverse back down for twelve repetitions all right here we go and begin full press all the way up overhead and control the movement on the way back down so you’ll see throughout today’s routine that we’re really gonna focus on the time under tension and controlling the weights as we press and as those dumbbells go through that eccentric or lowering phase as well nice and control little bend your knees core stays tight on this one I’m gonna burn those shoulders out today I’m excited are you excited Claudia I am get it going nice and controlled on this first set of twelve you have three more breathe in on the way down and then exhale on the way up as you press and again twist those palms until those palms are facing forward and we have last one right here alright make it count full range of motion all the way up all the way down controlled and relaxed okay so because we are going a little heavier on this first set we’re gonna take a slightly longer break so allow those shoulders to recover a little bit we’re gonna choose our weight for the next set so we’re going set of 10 repetitions now ideally on this one you’d be moving up anywhere between 15 to 20 percent in weight but you’re really gonna have to make this workout your own and also base it off of the weights that you have exactly what you have access to at home exactly so you might not be going up every time all right here we go next set 10 repetitions up in rack position and begin nice and controlled on the way up and on the way down again not a race on this one this isn’t a hit routine it’s all about that strength and muscle building really need those muscles to take over not just your joints and momentum good good posture keep it core nice and tight and engage throughout so that means actually halfway point relaxing those core muscles this one’s working really your entire shoulder great compound move as you come all the way up and all the way down and as the name suggests this was a popular rise bar by Arnold Schwarzenegger two more almost there come on fight through that burn guys burn starting to kick in definitely last one whoo and control all the way down excellent okay set those dumbbells down again shaking out your arms shake them out shake them out we got our next set of eight repetitions so I’m going up and weight again staying the same for this one we have eight reps actually I think I’ll go up a little bit and as you can see the you know the more you do these workouts look better you’ll get it figuring out exactly what weight is appropriate for you all right start again next set of eight curl those dumbbells up by your chin little bend those knees and then full range of motion control both ends you got it making sure to breathe throughout one of the great things about setting up your wraps the way that we’re doing is like that 12 and the sets of 12 and 10 repetitions are more hypertrophy for muscle building and then these heavier sets of eight and six are better for strength so it kind of gives you the best of both world two more challenges those muscles here we go last one coming up after this last one make it count come on finish strong excellent all right we got one last set again I’m gonna go up just a little bit more for this last set of six I think I’m gonna stay where I’m at and you decide what is right for you pushing yourself but at the same time trying your best to keep proper form yes I’m gonna get started here in five seconds shake those arms out let’s make it count here in three two one zero begin again full range of motion on the way up and on the way down and as this burn starts to kick in you got to remind yourself what brought you here today what is it halfway point what are you working on stay focused on it control that descent here we go last one right here and zero excellent up next we’re gonna perform a superset we’re gonna go back and forth between a military press and a drag rope we’re getting started with that military press we’re gonna do each exercise for a set of twelve ten and then eight repetitions using a similar technique as we used last time so a military press is just a have it your most standard basic overhead shoulder press so again curl those dumbbells up into rack position palms facing forward little bend in those knees dumbbells by your shoulders we’re gonna press straight up overhead extend those arms and then again control that lowering face back down to the dumbbells are about in line with your ears here we go 12 repetitions and begin again I really want you to control the weight throughout you may get tired and hearing me say that today but it’s so important and then as we get fatigued it becomes more tempting to let momentum take over but we really want to enjoy the results that come along with this routine today otherwise there’s no reason to even do it again breathe in on the way down and breathe out as we press up overhead this is your halfway point six down six To Go come on last five you got it pushing through right here that core tight and engaged again this one’s really working all three of your deltoid heads control that descent and last one right here finishing strong and zero Oh excellent okay I’m burning a nice fire okay so the next one is gonna be I’m gonna use the same way it’s gonna be but you can change if you need to we’re gonna do a dumbbell drag row so keeping those dumbbells in close to our sides or palms are facing inward now we’re gonna keep those dumbbells up against our sides as we drag them up and pull up from the elbow so at different to the naked eye this looks a lot like a shrug but we don’t want your traps to take over so we’re really gonna hit the medial deltoid of your shoulder so as we pull up and keep those dumbbells up we’re pulling up from the elbows let’s hit it for a set of 12 and three two one begin again pulling all the way up I’m pretty sure this one forces you to have the most unattractive face at the top do a screen grab from this for the thumbnail yeah but it’s effective pulling up from those elbows keep the shoulders back nice and controlled on this one all the way up all the way down so unique move that kind of hits the medial deltoids from a different angle than they’re used to getting hit from pairs nicely with that military price again we have 12 in total almost there you have three more after this and on this one you’re breathing out on the way up and then in on the way down so for every exercise you’re trying to exhale on the hardest part of the move and last one zero good okay so we can set those dumbbells down if you do for the next one if you’re gonna go up and weight which I am for that military press set of ten repetitions on this next one shake out those shoulders in between and again ideally you’re going up and weight between about 15 to 20 percent everybody always wants to know numbers but it’s so difficult because everybody’s different that’s right everybody has access to different dumbbells you have to make it your own let’s go and curl those dumbbells up to our shoulders right back into that military press let’s begin all the way up all the way down for 10 reps breathe nice when breathing in on the way down and then exhaling as you press straight up slight bend in those elbows I’m sorry in those knees you got it pushing through everybody halfway point come on it’s not about being perfect today if you need to lower your weight that’s okay feel free to do so just about getting through getting the work in right here whoo I’m burning I like it though learning to love that burn right here last one right here push through and control that descent zero whew excellent Wow I was burning okay I’m gonna change my weight a little bit for this next set of drag rows again ten repetitions on this next one you decide which weight is appropriate for you shake those arms out you’re gonna get it going here in five four three two one zero good posture dumbbells on your sides and pull up from your elbow it’s like you have a string attached to those elbows and somebody’s pulling you straight up with it just for a little mental visualization there core stays tight good posture on this one don’t bend over or lean back you got it pushing through think about how good you’re gonna feel when this workouts all done you can cross this one off your list for today every repetitions give you just that much closer to your goals three more almost there finishing this set strong let’s go last two right here right here breathing in and breathing out last one come on and zero that’s it all right I’m gonna go a little heavier for my next set up military press last set of eight repetitions I’m gonna push the pace a little bit on this one you decide which way is it appropriate for you use those legs to pick up the dumbbells you’re not just thinking hit back yeah that’s right special even more important as I get heavier okay curl them up up by your shoulders and here let’s hit it a little bend those knees last set right here control the way up and the way down last set of eight repetitions excellent job nice and under control I know as it gets heavier no shoulders burn you just want to race through it but stop yourself right here come on let’s go push your white pushing through last one zero excellent no more military presses and cross those off your list getting ready for that last shot of drag rose last set of eight should be your heaviest set if you’ve been working up my shoulders are already feeling good boulders for shoulders let’s go shoulders are back good posture let’s get it going in five four three two one and up keeping those dumbbells nice and tight to your sides we’ve got a little sweat going feels good warming the gym today come on hold up on those elbows every repetition fighting through that burn for more remember you don’t have to listen to that burn push and past it shoulders maybe telling you no more but you’re in charge come on two more almost there almost there pull them up keep those dumbbells nice and tight to your side last one and all the way up squeeze back down nice this next superset we’re gonna perform from a seated position so whether you’re using a chair a box the ability ball whatever it is bench go ahead and grab it for this next one we’re gonna go back and forth between a front raise and a seated reverse fly so go ahead and sit down for this one both of these exercises really gonna focus on time under tension so we’re gonna go three seconds on the way up and three seconds on the way down let’s start with the front raise palms are facing up to start we’re slowly going to bring those dumbbells up one two three until those palms are parallel to the ground and then reverse one two three is a great one for those anterior deltoids let’s go ahead and get started ten repetitions and three two one hit it nice and control and this one we’re really focusing on that time under tension so you’re not gonna need a lot of weight for this one this one’s gonna catch up to you quick fast and in a hurry definitely I’m using five pounders and I may have to drop it we’ll see I think even good posture five pounds feels like 20 and if you need to eventually just drop down to just your arms or a couple water bottles that’s alright we are totally burning out those shoulders today so that is by design excellent 3 seconds 1 2 3 can be easy to start to pick up the pace here as you get into it and as you could see but again I encourage you to really get this time under tension yeah three more almost there good and control coming up into those arms are parallel to the ground and immediately right back down under control last one right here one two three and one two three whoo Wow burn so good guys all right we’re gonna transition now into a rear deltoid or exercise posterior deltoid so let’s go ahead and bend over in a 45 degree angle slight bend in those elbows and then palms are facing us as we come up we’re gonna pull up from the pinkies squeeze our back and come back down again three seconds on the way up one two three three seconds on the way down one two three let’s begin for ten reps and go one two three reverse one two three squeezing those posterior rear deltoids on this one especially up at the top and as you pull back we’re not turning this into a row but instead we’re maintaining that same slight elbow Bend throughout the whole move so notice how we’re not pulling back and turning it into a pull but instead it’s all about those rear delts and pulling apart like imagine I have my finger in them in the middle of your back and trying to squeeze my finger up at the top you got it one rep right into the next breathe through it guys almost there breathing in on the way down two more exhaling on the way up good here we go last one make it count one two three one two three whoo all right shake them loose on this one I may have to drop my weight it’s totally okay we encourage you to make this work out your own we have two more sets of each choose the weight that’s appropriate for you I think I’m gonna go ahead and keep the same way on this that’s how it’s burning but it’s just the right amount of burn that’s the goal be great I’m dropping my weight because my form was suffering right we definitely don’t want you to sacrifice form at all so if you feel like your make it work for you guys doing it right then drop your weight here we are next set palms are facing up and begin one two three and again control on the way down again when you’re emphasizing time under tension generally speaking you’re not going to be using a lot of weight no that is the nature of the training method but it’s actually one of the best ways to build muscle because it just concentrates on the muscles and doesn’t allow you momentum to take over also doesn’t allow your joints to help or pitch in and get that weight moving either good posture that’s it right here breathing in breathing out that’s the halfway mark think about what brought you here today to begin with whether you’re trying to just get more fit gain muscle you got a sport you’re working on you’re trying to lose weight whatever it is every repetition you’re in just that much closer to your goal it’s not gonna be easy but it’s gonna be worth it very easy everybody be fit but they’re not that’s what makes you so special for putting in the work today two more come on right here pushing through everybody where yeah has fit tribe where yeah come on fighting through the burn with us let’s go last one right here nice and slow and on the way down good shake them out for a second I’m actually gonna adjust my weight for this next I’m gonna go up a little bit from the reverse fly again you decide what’s right for you get a few seconds here to adjust if need be we’re going right into that the reverse fly bending over 45 degree angle good straight back good posture slight bend in those elbows and let’s hit it for 10 and slow repetitions whoo I’m gonna feel this weight increase right away yeah you know it’s bad when you start feeling it on rep one yeah exactly that’s all right I know what’s working that’s the way I was in the first round and they say hey we’re human right there with you everybody so just try and adjust the way to to survive till the next round let’s go come on forcing those muscles to adapt that’s a challenge that makes them stronger that challenge that makes them grow yeah pull back and squeeze you got a rep by Rep come on nothing can stop you our house three more that’s it come on squeeze up at the top last two right here come on make a count pushing yourself cuz nobody can do it for you come on last one and zero aah shake him out for a second Wow I’m gonna try to keep the same wait for the next one if you need to adjust now is your time to do it we have one more set of each of these in the superset going back to that front raise again focusing on those anterior deltoids all right Claudia’s increasing her weight a little bit for this one she’s on the front raise thank you feeling good okay good posture shoulders back and let’s begin nice and slow there we go control both ends try not to lean and really not using momentum hard to do come on each rep getting you that much closer to your goals breathing in breathing out you got it come on what did you come here for has for a tribe what brought you here today think about it just mindlessly float through this workout have your goal in mind getting stronger every day halfway point every day doing at least one thing to eat you closer to that goal I couldn’t be accomplished overnight but you put in the work you trust the process you will get there come on almost there whew two more I’m burning everybody come on guys let’s go we’re burning with you has four tribe and you have your last one right here let’s do it come on nice and slow control that descent ah okay last side of reverse flyes let’s do it together everybody keep that energy up come on right there with you those pinkies are up on this one adjust your weight if you need to and let’s get started in three two one zero pull up from those pinkies and squeeze that’s it keep those elbows out to your side squeeze the middle of your back on every repetition this one I find especially hard to control that descent that lowering phase is to me even harder than the up on these three by threes good keep breathing everybody you got it halfway point not much left let’s fight through it last set of these I think about how good you’re gonna feel in this set is all over with I’ll get those shoulders I’m gonna look in the mirror when this is all over with come on whatever it is it motivates you focus on it ah Oh two more last two last two burn so good burn so good here we are last one finish line get there guys and zero excellent this is our last superset so you’re almost there let’s do it we’re gonna go ahead and move your chair bench box whatever you’re using out of the way we don’t need it for this last one we’re gonna go back and forth between a dumbbell lateral raise and an upright external rotation all right let’s go ahead get started with that lateral raise with both of our dumbbells feet are shoulder width apart we’re gonna bend over on a 45 degree angle elbows are bent at a 90-degree angle now we’re gonna come up raise those arms until they’re parallel to the ground pause and back down so every repetition we’re gonna pause up at the top and then slowly return back down we have 15 repetitions for this one so it’s probably a lighter weight definite specially if this is your first time doing it okay let’s get into it here in three two one zero coming on up squeeze and return that’s it one good one one-thousand pause up at the top on every rep this one’s gonna hit your medial deltoids as well as your rear deltoids really control those dumbbells and accentuate that pause on every rep core stays tight weights back in your hips may even feel this one a little bit in your legs that’s totally normal these 15 repetitions we are gonna get a good lactic acid burn going here so it’s important that you remember that lactic acid is just that fuel that your muscles use when it starts to burn five more guys you don’t have to listen to it just ignore push past it your fitness is all mental right here come on almost there squeeze and you have one more come on zero all right Wow okay I’m gonna go a little bit lighter for this next one good idea all right we have another 15 repetitions coming no pause on this one thank goodness we’re gonna go into that external rotation up right external rotation bringing the dumbbells up we have a 90 degree angle with the underarms and it – elbows we’re gonna rotate the hands back and then rotate them forward until those lower arms are parallel to the ground 15 repetitions again under control a little lighter weight for this one it’s a great move for your rotator cuffs okay let’s bring it up and begin pull back from your hands while keeping those elbows up and again this one is all about being under control be much easier just to fly through these but don’t do it come on fighting through that burn you are stronger than that burn right here come on prove it to yourself everybody what brought you here today come on let’s hit it right there with you rep by Rep fighting through has four tribal let’s go oh goodness all fighting together oh you have five more that’s it come on 15 in total four three keep those elbows up to one last one zero oh oh my god alright shake them out not much time not much break on this one adjust your weight if you need to again it’s three sets of each of these exercises one down two to go again I’m going a little heavier for my my lateral raise I’m gonna stay at the same weight you decide what is appropriate for you either way bending over 45-degree angle come on let’s go right into it guys pulling up from those elbows and squeeze don’t forget about the pause whoops it’s alright they shine a little Freudian slip there and shoulders wanted you to forget about it squeeze up at the top and pause every time one one-thousand that’s it you got it come on ten more nothing can stop you right here right now come on exceeding your own expectations that’s it just you versus you whoa defeating the you who couldn’t get it done yesterday but tomorrow today you are stronger come on five more let’s go right here you got it you got it control that descent come on you can do it push through push through darn so good come on we’re right there with you more last one right here guys oh there it is okay you only have one more set of those moving to that upright external rotation like I said I’m lowering my way just a little bit on this one another 15 repetitions coming up shake them loose know about that mental toughness right here your shoulders may be telling you no for real but you got to take control you’re in control alright get those arms up bend elbows and let’s pull back on those hands nice and control that’s it fifteen repetitions you may have noticed throughout today’s workout that I’m using these power blocks pretty nice because they allow me to have many different varieties of weights and allows me to switch it up pretty quick and you don’t take up a lot of space you want more information on those we do have the link in the video description we always get questions about them come on let’s go right here squeeze those shoulders as you come back breathe fight you through that burn you got it come on almost there five more thousands maybe millions of you at home feeling that same burn you’re feeling you’re not alone we’re in it together has the tribe come on what’s that last one one more right here one more I think I wanted it to be the last one okay definitely we have one more of each come on home stretch everybody home stretch adjust your weight if you need to this is it where you lost that one more set of each of these shoulder moves and our shoulders are done oh my goodness okay Dumbo been over lateral raises here we are elbows are on that 90 degree angle and let’s begin last 15 of these paws up the top gotta go that happy place on this one again there’s that point of the workout where it’s not even physical anymore it’s just you versus you your ability to push yourself push past that pain push that past that desire to hit that pause button and just say yeah I’m good but no finishing through you start something and you finish it that’s just the type of person you are right here come on paws up at the top you got it not much left on these heads we tried five more that’s it let’s go pushing through four more three more come on to get that squeeze that pause every time every time here we’re going that’s it last one and pause ah like it burn so good come on gotta keep that positive mentality going a positive attitude oh it’s Gooden I’m changing on my weight for this last set who knew I sweat this much for a shoulder workout Hey feels good we’re working hard everybody that’s right we appreciate you working along with us let’s knock out this last one arms are up 90-degree angles all around pull back on those hands for 15 repetitions 14 more 14 more that’s it come on you got it you’ve come this far you nothing’s gonna stop you now nothing’s gonna get in your way right here making sure to breathe throughout do not hold that breath excellent not a race control them control them come on it’s all mental don’t listen to that burn push them past it every repetition every rep getting you that bad more every rep getting you that much closer to your goals that’s it almost there almost there pushing through everybody two more whoo here we are last one what do you got what do you got what do you got squeeze ah I’ll tell you what I have I have jello arms ah agreed nice work out there ride thank you so much for pushing through fighting with us all the way to the end if you enjoyed this workout and you’ve been working out with this for a while starting to see some results we encourage you to please go check out our patreon page where you can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed this routine with us we ask that you’d give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit make sure to check out has fit comm where we have hundreds of free workouts free meal plans and our free complete fitness programs and if you are on Facebook Instagram Twitter or snapchat come find has fit and connect with us again thank you so much for joining us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a muscle building shoulder workout this workout uses multiple muscle building techniques that require you to have at least two pairs of dumbbells you’re going to want one heavier and one lighter pair so that you can switch up the way as needed the weight that you will use will be completely dependent upon your fitness level if you haven’t warmed up yet feel free to click the link up top and it will send you on over to our quick five minute warm-up otherwise let’s get this thing started [Music] [Music] we’re going to start with one of my favorite shoulder compound moves the Cuban press we’re going to do four sets we’re going to start with the set of twelve then ten eight and six we’re going to work our way up as we move through it so the first set we’re going to do 12 repetitions is going to be your lightest weight of the group and for the Cuban press it’s a three-part move we’re going to start with an upright row into an upright external rotation overhead press and then reverse it so there’s a few moves to each one keep your shoulders back good posture we’re going to go along do it with you here let’s hit 12 repetitions and three two one elbows up flip them over press overhead and then reverse the movement keep your core nice and tight abs are engaged good posture back is straight I also recommend you keeping a little bend in those knees throughout you don’t want those knees locked out making sure to breathe as you go through this one and as you do that upright row go ahead and pull up on those elbows half weight is a great one for that complete shoulder from your whoo from that and here your shoulder to your posterior rear delt all getting hit on this one a little bit of triceps in there as well be sure to breathe we have two more after this one guys let it go keep working through it pushing through that little burn last one nine all right so we can set that’s a good way to get started right there okay we can set those weights down our next set is going to be a set of 10 we’re going Everage about 15 seconds rest and beginning this one so find a weight that’s appropriate for your next set those 10 repetitions this is why we say should have a couple different bury dumbbell weights available alright and three two one up on those elbows is your first move flip them over and press overhead this is also a great one to duel with a barbell if you ever have access to one nice full range of motion breathe throughout the course of today’s workout can be very important that you stay focused on what brought you here today to begin when I fly plane because when it gets tough it’s all about that wise although focusing on your motivation 9 keep it up almost there guys two more breathe all right last one finish strong all right I’m going to work okay getting heavier as we go here or if you’re like me you’re just going to stay here yeah you want to move up every time but again make this we encourage you to make this workout your own this next set is eight repetitions go ahead and start this one and five four three two one right in director good nice full range of motion here coming all the way down with those dumbbells and all the way up I really want you to refrain from using any momentum during any portion of this lift muscle building is all about that time under tension halfway guys when you start swinging the dumbbells around well it can be good for power it is not necessarily good for strength or muscle building who are a little more my shoulders are burning I like it come on fight through that burn guys one right here last one big power nice okay so that was your set of eight we have one last one and this first grouping we’re doing six repetitions don’t be afraid to go a little heavy on this one you can see I’m going to push the weight a little bit try on your best to use good form but at the same time if you want to build serious muscle can’t be afraid to use some weight true all right let’s get started here last one and three – one right into it breathe nice now when I always talk about breathing it’s always important to breathe out on the hardest part of the move and inhale I’m the easiest part so for this high plane breathing out as you press up nice keep it up almost there right through this last one we have one more good posture you got it whoo oh my head next we’re going to do a try set so that’s three different exercises that we’re going to superset together we’re going to first we’re going to do a dumbbell over and back press so it’s almost like we have a barbell on our hands pressing the dumbbells in front of our head and then behind your heads we’re doing that one for eight repetitions next we’re going to do 12 repetitions of a why race so thumbs are up bent over on a 45 degree angle and we’re doing a front raise but out to the side and lastly we’re going to do a rear delt upright row again for 12 repetitions you’re going to bring those dumbbells up to their chest height and then hold back so we have three different exercises starting with a Dumbo over and back preppie a doozie it’s going to be a doozy shoulder you’re gonna make it okay so eight repetitions for that over and back press choose your weight accordingly choose it wisely choose it wisely because the shoulder is going to be set on fire if you need to change your weight up as you go that’s okay too so dumbbells come up we like to start with the dumbbells straight up overhead on this one and let’s bring those dumbbells until they’re in front and press back up and then now let’s pull those elbows back like we have a barbell that we’re reaching behind our head and every time the Dumbo’s come up overhead that’s one repetition eight and total breathe keep it neat little soft bend in the knees core stays tight three more guys full range of motion on this one all the way down all the way up you got it last one I hear and oh nice finish strong okay so we can set those dumbbells down and we’re moving into that dumbbell Y raise you’re going to want a lighter weight for this one just to be honest with you yes one yeah this is a little wrap definitely hit tough one we’re doing 12 repetitions of this one keeping that pace up then over a 45 degree angle symbols they’re on front thumbs are up and let’s begin raise those dumbbells up and out in a Y formation and you have 12 repetitions full range of motion keep that back straight core stays tight halfway through making sure to breathe this one is going to light those front delts on fire with a rear delt action on this one as well make sure to breathe keep it up guys I’m here last one excellent okay shaking them loose I was going a little bit heavier for the next one really up to you step up right rear delt upright row and again twelve repetitions good posture own those don’t elbows up until the dumbbells reach about chest height and then pulling back and three two one let’s go right into it one two squeeze that back up at the top hitting those rear delts pulling back on those elbows you’re not just pulling back on your hands but instead pulling back on those elbows like there’s a string attached to them so first hold dumbbells just come straight up and at the last minute boom pull them back you got it it’s a nice little very good bar last one right here guys twelve all right okay so we can set those down we’re going to keep this pace up in this try set so that means we’re going back to that overhead over and back press for eight repetitions get your weight right all right pump them up let go up overhead to start and begin front to start little bend in those knees got it nice whole range of motion this one’s hitting the complete shoulder socket and all the muscles associated with it full range of motion and if you want to use a barbell on this one you can do so as well good keep it up guys that’s when I get nice and under control hoo-wee all right that one’s working all right set those dumbbells down make sure using your legs to set them down and again we’re going a little bit lighter for this why Ray’s got 12 of these 12 ready to go bent over in that 45 degree angle three two one up and out to the side nice and controlled on this one I know it’s very tempting to use momentum and to swing those dumbbells up on this one but don’t do it again that time under tension is so important for muscle building you got it one into the next think about what drives you what brought you here day today to begin with what is it that’s going to be the same thing that gets you through the end I lost one right here boom finish strong good okay we have upright row we’re doing jelly I know a row ding tongue twister rear delt up retro neck twelve repetition let’s go no break right into it right here three two one dumbbell come up and pull back good posture on this one one rep right into the next come on you got it just like a machine you can do this all day long when those shoulders start to catch on fire you just got push past that burn you’re stronger than that burn right here get after you got two more guys that’s it last one finish strong whoo all right we got one more time through this brutal try set eight repetitions on that over and back press get it right get your mind right let’s go try some up overhead three one began excellent should I breathe in as you lower and breathe out as you press them up overhead good one of the next you got it guys come on breathe core stays tight pushing past that burn you got it full into motion guys you had qumar almost there last one whoo oh that burns so good yes it does burn so good all right let’s go into that Y raise next and over on a 45 degree angle at Saturday’s you got it guys you got it three two one jumping right into it again nice and controlled try not to swing it up swing them up too fast I know how tempting it is trust us it’s tempting for us to come on I threw up guys you got it think about how good you’re going to flail when this is all done good you’re going to feel when you accomplish that goal you stay focused on it one right into the neck you got it Kim wire that’s it here it is last one excellent okay let’s finish this try set strong go go a little heavier on my last one thank you there it is twelve repetitions you choose that weight that’s appropriate for you pushing yourself because nobody else can do it for you here we are three two one dumbbells up and back nice squeeze those rear delts up at the top every single time and try to control that descent don’t just allow the dumbbells to fly down and it’s definitely harder that way but more effective come on right through this last one almost there two more that’s it just two more and you’re done with this try set here don’t work alright next up we have a superset between two exercise this first one is a dumbbell front raise we’re actually going to do it from the wall but we can’t cheat dumbbells are together all the way up all the way down we’re going to alternate that with an overhand reverse fly really hits the rear delts bent over pinkies are up arms are straight we’re going to do both of these exercises for one set of twelve one set of ten one set of eight working our way up as we go so we’re getting heavier as we go through it choosing a lighter weight to start on this first one the dumbbell front raise we’re doing twelve repetitions to find a wall or something you can lean upon and if you don’t have one you can do it just standing up straight but I like the wall variation because it doesn’t allow us cheat go and get those shoulder blades up against the wall that you can palms are facing us dumbbell press together and now let’s go twelve repetitions all the way up all the way down into your arms are parallel to the ground and again this one’s all about control that’s why we’re up against the wall surely be easier to be standing out on their own and just fling the dumbbells up halfway about that time under tension muscles are constantly working and contracting on this one breathe nice and controlled almost there two more all right last one pushing through good oh wow that was tough it’s effective alright we’re going to do it that overhand row so that 1 times our overhand fly so that one is all about the anterior front deltoids this one will give out the rear so let’s go ahead and bend over on a 45 degree angle and we’re going to just a slight bend in that elbow keep it same Bend now we’re going to pull back keep those arms straight and bring those pinkies up full range of motion squeezing those rear deltoids the back of the shoulder I’ll put the top of the movement keep your back straight on this one weight back in your hips might even feel in your legs a little bit on this and that’s okay we’ll just call that extra credit and again this should be your lighter set of 3:12 repetition qumar last one right here good okay so next set of ten I’m going to increase my weight just a little bit you guys decide if you’re increasing for this one or staying the same is appropriate for you you know on these type of multi-building workouts where we’re adjusting the way it’s all about practice and as you do it more often you get a better feel for where you’re at and what an appropriate weight is for you and if you’re not doing a lot of changing in your weight that’s okay that’s alright again come back do it off and get a little bit better every time here we are for 12 I’m sorry 10 repetition grumbo squeeze nice and tight together let’s begin full range of motion and I’m already going to feel this increase in weight burn so good you got it stay tough guys don’t have a lot left in this one halfway there it is full range of motion one right into the next you got it you got it almost there last one coming up whoo excellent work all right no break in this superset we’re moving right into that reverse fly change your weight if you need to then over 45 degree angle pinkies are up and let’s begin nice and controlled on the way up and the way down again trying your best not to swing those dumbbells keep them under control you got it you’re stronger than that burn keep fighting through it guys all about that mental toughness two more shoulders started catch on fire get have the mental toughness to push past and last one right there guys okay one more set of eight I think I’m going to keep this wait for my last set of eight because I blame you it’s plenty who’s where they’re are so we have that front raise neck let’s blast those front deltoid all right shoulders up against the wall here we are in 3 2 1 8 repetitions you got a full range of motion all the way up all the way down last set of these right here grind through it guys and it’s driving in time come on you only have three more you got it almost there last two last two here we are finish strong oh nice okay last one in this superset you got this bent over thank you there to the sky here we are for eight repetitions three two one get after it nice come on guys let’s go I want to point you to prove yourself today how tough you are exceed your own expectations you got it one to the neck never tell you more guys never said it’d be easy just said it’d be worse last one there it is alright nice job this last move is going to finish off your shoulders we’re going to do a dumbbell side raise bring those dumbbells out – they’re parallel to the ground we’re doing that eight times and on the eighth and final one we’re going to do five seconds of pulses this is really just going to burn those shoulders out we’re doing three sets of this one just this one on its own so choose your weight accordingly and again the objective of this one is just a finish those shoulders off so don’t be afraid to pick up some heavier weight on this one here we are and three two one bring those dumbbells out to the side nice and controlled don’t swing them up and just to the parallel to the ground no reason to bring them up any higher than that all the way up all the way down control that descent you got it three more breathe it is okay and there’s the last one yup and now pull five seconds four three two one zero alright that’s one time down set those dumbbells down shake them loose for just taking a 10-second break and then we’re right back into it it’s a great one overall shoulder but especially those medial delts dumbbells back up let’s get it alright and at 8 side raises begin one two here it is is what you came here for focus on what motivates you what you’re trying to gain muscle lose wages get more fit whatever it is my guys have it in your mind right here all right last one let’s hit those pulses one thousand two one thousand three one thousand four one thousand five one thousand who is going to add up shake a move yeah so me hahaha thank you the mean movement that as a compliment all right this is it right here guys get it pumped up last one right here you got this let’s go choose your weight accordingly in three two one here it is finishing strong guys again try your best not to swing those dumbbells up keep them nice and under control way up and the way down even though I know it burns come on barn so good fight through you I guys like through it let’s go alright last one you know what time it is pulse it one one thousand two one thousand three one thousand four one thousand five one thousand ahh let’s see if I can give a high-five nice work out there guys way to fight through and push right to the very end thank you so much for working out with us today if you enjoyed this workout you’ve been working out with us for a while we’d encourage you to please go check out our patreon page where you can find out more about how you can support our mission of keeping this great service free and if you enjoyed working out with us today we ask that you give this video a big thumbs up and please subscribe to our YouTube channel so that way you never miss another workout in Hospice make sure to check out has sitcom or we have hundreds of free workouts just like this one our free meal plans and our free complete fitness program and if you are on Facebook Twitter Instagram snapchat come find us connect with us because we want to connect with you again thank you so much for grinding it out with us today I’m coach Kozak and I’m Claudia and we will see you your next workout

T[Music] hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a shoulder workout to improve mobility of posture gain strength and relieve pain this workout requires either a couple of light dumbbells a couple of water bottles or a resistance band you may also want to use a mat for comfort all right let’s begin we’re going to do an upright external rotation so keeping good posture standing up straight we’re going to bring our upper arms out to our sides elbows are bent at a 90 on 90 degree here as well now let’s pull those hands back as our elbows come forward we’re just rotating at the shoulders 90 degrees and I want you to take it through that full range of motion now you may not be able to get through as full the range of motion as we are today and that’s okay come back it better a little better every time good so rotating bringing those hands back going through this dynamic range of motion 10 times key in line and on last one I want you to hold back so hands go back elbows go forward and we’re going to hold for 15 seconds on all of our static stretches today I want you to take it to about 85% of what you can feel a nice stretch but at the same time don’t hurt yourself almost there let’s hold four three two one and good shake it out thank you good stretch yeah good want to start with all right so let’s bend over for the next one spin our back straight we’re going to do bent over T rotation we’re going to do thumbs up this first time so thumbs are up arms are straight and again we’re going to follow that same method where we’re going through this full range of motion make sure to breathe throughout all of these movements today thumbs the sky on this one get nice and controlled get a large branch up to the top and here we go on this last one let’s hold up at the top for 15 seconds good this is a great one to stretch that intersection where your shoulders meet your biceps good hold them up hold them up let’s go four three two one zero good check it loose whoo all right the next one we’re going to do almost the same movement but the difference is we’re gonna have our pinkies to the sky so it’s just going to hit a little bit different spot let’s go and bend over again now this time pinkies to the sky good I say this one’s going to go a little bit more of that intersection of your chest and shoulders just loosening up from every direction it’s also a great one to help improve your posture take that full range of motion pinkies are up last one right here and last one let’s hold 15 seconds up feel that stretch pulling them back pulling them back and again you might not be where we are you might be here right here today and that’s okay really encourage you to make this routine your own all right pulling apart let’s do it four three two one and zero good shake it loose we’re going to need a wall for the next one we’re going to do wall angels so go ahead and make your way on over to the wall now this is definitely a little more challenging of a movement that will test your shoulder mobility let’s start with your feet two to four inches away from the wall and then put our bodies flat up against the wall from our hips our lower back upper back shoulders and even our head now let’s go and place your hands and arms up against the wall now while keeping everything flat we are going to reach up and then pull back down from our elbows it’s definitely a challenge on this one to keep everything flat up against that wall this one will definitely expose any weaknesses that you may have and I’m definitely feeling those pull-ups and dips I did yesterday right now we’re going through this full dynamic range of motion 15 I’m sorry 10 times halfway right here good all the way up all the way down I feel it working and stretching like as you get one part up on the wall you feel another part starts to come up yep good breathe we got a few more after this and on that last one we’re going to do another 15 second hole but this time we’re going to do with those elbows down so down and pull those elbows together down to your back flat on the wall hands flat everything flat the best you can I know this one hurts and let’s hold it for five four three two one zero Oh Jake it loose feels so good alright we’re going to do an internal rotation next so Claudia is going to place your hand on our hip where I’m actually going to place mine behind my back so there’s a little more challenge movement with the behind your back you can’t you place it on your hip I want you to reach with your opposite side arm and grab your elbow and now I want you to take it through gently ten dynamic range of movements coming forward and back a little batwing here be careful with this one this tends to be a sensitive one for many people with shoulder issues you lie on each you you can even place your hand up front clasp on right hand now in this last one I want you to pull from that elbow pull that elbow forward I’ll keep in good posture by pulling holding this one for fifteen seconds in total making sure to breathe excellent hold four three two one and shake it out and switch it up hit that opposite side neck again we’re going through that range of motion and you might find that from worn shoulder the next you get have totally different flexibility I was just thinking that good ones my right side is super tight well that’s funny my left one is super tight like I said just a bunch of pull-ups and just yesterday and I’m feeling those that’s okay that’s why I’m here doing this recovery work out with you guys happy to have you here with us today thank you so much for joining us t-mike and on that last one we’re pulling forward feel that good stretch and again if any of these try your best to take it to about 85% we feeling a good stretch but we’re not hurting yourself stretch too far you just end up creating scar tissue and that’s the last thing that we want to do alright good and hold and last three two one and zero excellent shake it loose alright we’re going to go to the floor for the next one Claudia doesn’t isn’t going to use any equipment but I however I’m going to go ahead and grab my lacrosse ball my peanut ball we’re going to do a line pullover on this one we’re going to lie back on our flat in our backs and I’m going to place one of my two balls you decide which I’m going to use go and use it p-nut ball double-ended ball right on my traps my upper traps and both of us line down their heads down and we’re going to bring our arms up overhead Oh feeling that one stretch keeping a slight bend in the elbows now let’s bring those arms up too they are perpendicular to the ground and back down now you might not be able to bring your hands all the way to the grip all the way to the ground and that is perfectly okay if you’re using a myofascial ball a peanut ball tennis ball find the spot where you need the most help in those upper traps and place the balls there three more and as you get into it stretch it out just a little bit more every time last one right here guys and let’s go last one and now we’re going to hold those arms down stretch them out all the way down 15 seconds in total good let’s test that range of motion let’s hold for five four three two one and zero good ok we’re up on our feet for the next one we’re going to need a wall again for this next one we’re going to do a straight arm wall stretch so put in place one hand on the wall and then the closer you get to that wall with your shoulder the harder that stretch is going to be so the more here easier it is then as you get closer and closer the harder it is going to get so we’re not doing a range of motion on this one we’re just going to do the static hold and stretch now you might not be where Claudia and I are today and that’s okay or you might be more flexible in which case then go ahead and start to rotate your body the opposite way that left shoulder this way it’ll really sink that stretch in nice and deep excellent hold through breathe and three two one all right excellent okay let’s switch opposite side down opposite on and again just a 15-second static stretch on this one again my left side is tighter than my right yeah so this my left side is tighter that’s weird perfectly normal to have one side tighter than the other all depends on your recent workouts or injuries or any of the above even the way you sit at your desk at work speaking of which is a great one to improve your mobility and hold for three two one zero good and stretch it out okay for this next we’re going to do a posterior shoulder stretch so we’re going to bring one arm up reach it across use your opposite arm to help pull it across and we’re going to hold for 15 seconds so again you might be like this and that’s okay just take it to where you feel comfortable make this routine your own today come back do it again you get a little bit better every time that’s the beauty of it good and three two one and down take a loop it’s at that other side next excellent doing that stretching your shoulder and your chest let’s hold four three two one and zero nice work I’m going to be using a resistance band and I’ll be using a pair of light dumbbells if you’re using water bottle file the move that Claudia is doing so we’re going to do external rotations to start and I’m going to grab my band I have it set up on my post over here and so for the external rotation it’s from in we’re working from in to out so keeping that elbow tucked in up against your body elbows bent at a 90 degree angle we’re going to full range of motion all the way in and all the way out and depending on your strength and depending on your flexibility that full range of motion may look different for you doing 12 repetitions again getting a full range of motion try your best to keep your wrist nice and straight on this one I want spaghetti wrist qumar and last one good alright let’s switch sides for the next one now switching arms I should say so I’m going to rotate over and again keeping that elbow tucked into your body elbows stays bent at a 90 degree angle there’s a great one to strengthen the overall shoulder capsule and squeeze that back of the shoulder at the far end good more after this guys and last one oh nice okay so we’re going to switch it up on this next one now we’re going to do an internal rotation so this time we’re going to go from outside in elbows tucked into our body you see Claudia and I are really performing the same move it’s just from a different plane so go ahead and pull that hand in rotating at the elbow keeping that elbow tucked in nice and close to our bodies but these ones it’s not really necessary to push the weight too far much more important to use a weight that you can use good form with qumar good elbow stays tucked in and excellent okay let’s switch it up opposite side now again bring that elbow tucked into the body and you might notice that your mobility is not the same they’re both arms and that’s totally okay as well as your strength but that’s why this is these are great unilateral moves working one arm at a time so if you do have any of those imbalances well hopefully that gives a chance for that weaker arm to catch up excellent stay focused you might need and last one in last one okay very good next up we’re doing an upright external rotation so similar to the movement we just did earlier but this time from an upright standing position elbows are at 90 we’re going to pull those hands back I’m going to go ahead and use my resistance band let’s step on it pull my elbows up to a 90 cloudy’s got our dumbbells all right now let’s pull those hands back keeping the elbows up and at a 90 degree angle stay nice and focus on form on this one and stay under control during the whole movement so very important don’t just let them fling back down and let momentum take over stay under control good pull back squeezing those rear delts up at the top two more active this one excellent almost there and last one go okay I’m moving into a side race again I’m going to stick with these resistance bands I’ll hands are up my side I’m going to bring palms are down I’m going to bring my hands up into my arms are parallel to the ground and lower them one into the next again stand nice and under control on this one is a great one for your medial delt follow up all the way down nice long range of motion halfway through and again staying under control really easy to just let them fling down right but don’t do that control that descent that lowering phase excellent few more there’s a good chance you’re starting to get a little bit of a burn right now for sure that’s alright how we know it’s working that’s a good thing last one stay strong good all right right into it guys we’re moving into a front raise my palms are in front of my body facing me we’re going to a controlled fashion bring your arms up until they’re parallel to the ground excellent great one for those anterior delts now get in the front you got it nice and under control remembering to breathe throughout and you’re going to breathe in on that lowering phase and breathe out as you come up go always breathing out on the part of the movement that’s the hardest cue more keeping good posture under control on these last ones last one right here and done okay good so on this next one we’re going to do a little bit different movement we’re good so it’s most different is the angle with which we’re going to do it so I’m going to use the band cloudy’s using the dumbbell she’s going to get bend over into a 45 degree angle she’s going to do a dumbbell reverse fly where I’m going to do a band pull apart so both of us are keeping our elbows bend your elbows like we’re wrapping our arms around a tree and both of those are going to pull back from those elbows but I’m going to go ahead and do it from an upright position and on either one of these moves I want you to pretend like it like I personally have my finger in the middle of your back and you’re trying to squeeze my fingers squeeze that finger in the middle of your back up at the top that’s way through and that just ensures that you’re hitting those right muscles good keep that slight bend in your elbow throughout so you don’t want to extend at your elbows up at the top good one to the next almost there few more nice and controlled sea-room and last one nice for excellent work thank you so much for working out with us today if you enjoyed this workout and you’ve been working out those for a while starting to see some results we do please encourage that you go check out our patreon page where you can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed this workout today we ask that you please just give this video a big thumbs up and subscribe to our YouTube channel that way you are notified every time has picked up the new routine make sure you check out has fit comm for hundreds of additional free workouts free meal plans and free complete fitness programs find your favorite social media network whether it’s Facebook Instagram Twitter snapchat fine has to fit there because we want to connect with you thank you so much for joining us today it’s been our honor and privilege I’m coach Kozak and I’m Clyde again and we will see you at your next workout.