Overview
This video features John Meadows and Sonny Andrews demonstrating a four-exercise shoulder workout, explaining form tips and training approaches, and providing social media information.
Wellness Update & Introduction
- Sonny is six weeks out from her pro debut in the wellness category.
- John introduces the session as a focused shoulder workout following previous leg and back workouts.
Exercise 1: Rear Delt Band Pulls
- Use a band setup across the body to maximize the stretch on the rear delts.
- Keep shoulders square and avoid twisting to fully activate the targeted muscle.
- Perform three sets of 20 reps per arm, alternating with no rest except while the other arm is working.
- Band height should be set to align with the movement for optimal rear and side delt engagement.
Exercise 2: Y Raises
- Raise dumbbells to 10 and 2 o'clock positions, keeping wrists straight to isolate side delts.
- Perform three sets of 12–15 reps with 1–2 minute rest intervals.
- Allow scapula to move naturally without over-focusing on shoulder retraction.
Exercise 3: Landmine Overhead Press
- Press overhead to target anterior delts and engage the serratus for shoulder stability.
- Sonny locks out the rep with extra shoulder protraction for greater range and muscle activation.
- Complete three sets of 10 reps with about one minute rest between sets.
Exercise 4: Over and Backs with Band
- Perform one set of 30 continuous reps, moving the band from front to back and vice versa.
- This exercise enhances shoulder flexibility and is beneficial for those with shoulder issues.
- The movement should not be paused; maintain pace through all reps.
Training Notes & General Tips
- The workout focuses on high reps and steady pacing to intensively target shoulder muscles.
- Light weights with higher volume are emphasized for greater muscular endurance and burn.
Social Media & Upcoming Events
- Sonny’s YouTube channel: "Sonny Andrews".
- Sonny’s Instagram: "drsunnyandrews".
- Sonny will make her pro debut in the wellness division in Pittsburgh in six weeks.