Session Focus

  • Upper Body 90% 90%
  • Lower Body 0% 0%
  • Core 10% 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

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