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73
Workout

Easy difficulty level - 5

~44 min.
~528 kcal
⁉️ Comments

"Easy difficulty level — 5" This workout contains exercises to strengthen the muscles of the shoulder joint cuff. Perform all exercises at a measured pace with a pause at the peak point. Strengthening the shoulder muscles, including the deltoid and rotator muscles, are responsible for joint stability. Well-developed shoulder muscles allow you to perform pull-ups and lifts, which are often required on handlebars during steeplechase. The muscles supporting the shoulder help keep the head of the humerus out of place in the joint cavity, which reduces the risk of dislocation.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
W pull
2
Level: 2
R1
10
W pull
2
Level: 2
R2
10
W pull
2
Level: 2
R3
10
L pull
2
Level: 2
R1
10
L pull
2
Level: 2
R2
10
L pull
2
Level: 2
R3
10
Y - Abduction
4
Level: 1
R1
10
Y - Abduction
4
Level: 1
R2
10
Y - Abduction
4
Level: 1
R3
10
Butterfly
3
Level: 1
R1
10
Butterfly
3
Level: 1
R2
10
Butterfly
3
Level: 1
R3
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Side plank standing
4
Level: 1
S1
40 sec.
Side plank standing
4
Level: 1
S2
40 sec.
Side plank standing
4
Level: 1
S1
40 sec.
Side plank standing
4
Level: 1
S2
40 sec.
Side plank standing
4
Level: 1
S1
40 sec.
Side plank standing
4
Level: 1
S2
40 sec.
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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