Session Focus
- Upper Body 90%
- Lower Body 0%
- Core 10%
The ultimate shoulder routine for bulletproofing yourself from injury!
Choose your level
Not sure which to choose? Check out our Training Plan section
Level 1 (24 minutes)
3 x 30 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 24 minutes total)
Level 2 (28 minutes)
3 x 45 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 28 minutes total)
Level 3 (32 minutes)
3 x 60 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 32 minutes total)
Get Started…
1. Shoulder Fly
• Stand tall with shoulders back
• Feet standing on the cord
• Pull up until level with shoulders
2. Swim Pull
• Lean over in a swim position
• Aim to keep elbows high
• Push through to hip
3. Internal Rotation
• Shoulders back
• Keep your elbow against your side
• Push across the body to opposite side
4. External Rotation
• Shoulders back
• Keep your elbow against your side
• Pull across the body to opposite side
5. Abducted Rotation
• Elbow up level with shoulder
• Hand facing forwards
• Pull up to vertical keeping elbow fixed in place
6. Tricep Extension
• Stand tall
• Elbow pointing up
• Push until fully extended
