BodyRock Build: Monday – Shoulders

3 Rounds: 50 sec work | 10 sec rest

1. Shoulder Press

Stand with your feet shoulder width apart, or slightly narrower and grab the bar with a slightly wider-thanshoulder- width grip (wrap your thumbs around the bar). Squeeze your shoulder blades together, and push your chest out.

Begin pressing the bar overhead, retracting your head as the bar rises to keep it out of the way. When the bar passes your head, press it up and slightly backward so that it ends up in line with the back of your head. Hold for a moment, then lower the bar back to your shoulders. That’s one rep.

2. Upright Row

Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.

Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.

Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.

3. Front Raise

Hold the weight with your arms fully extended down by your thighs in front of you body. Use an overhand grip (palms facing your body). Hold the dumbbells roughly 4 inches off of your body. This is the starting position.

Begin by raising your arms straight out in front of you body with your palms facing the floor. Keep a slight bend in your elbow. Moving only at the shoulders and keeping your body as still as possible, continue raising the weight out in front of you until your arms are just above parallel to the floor. Pause for a brief moment at the top of the movement, and slowly lower the weight back to the starting position.

4. Side Laterals

While maintaining the torso in a stationary position (no swinging), lift the weight to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. Lower the weight back down slowly to the starting position as you inhale.

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