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65
Workout

Strong shoulders

~55 min.
~660 kcal
⁉️ Comments

"Strong shoulders": This functional loop workout focuses on strengthening and developing the shoulder muscles. By incorporating strength and stabilization exercises, it helps improve swimming technique and prevent injury.

Warm up
M Stretch
1
Level: 1
8 sec.
Rotation 2
1
Level: 2
8
Forward lunge
1
Level: 1
15 sec.
W extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
Press - I Adduction
4
Level: 1
6
W pull
2
Level: 2
10
Plank pushups
2
Level: 1
10
Butterfly
3
Level: 1
10
Spider-Man
4
Level: 1
10
One had pushpup with rotation
1
Level: 1
10
Narrow press
3
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Round 2
Press - I Adduction
4
Level: 1
6
W pull
2
Level: 2
10
Plank pushups
2
Level: 1
10
Butterfly
3
Level: 1
10
Spider-Man
4
Level: 1
10
One had pushpup with rotation
1
Level: 1
10
Narrow press
3
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Round 3
Press - I Adduction
4
Level: 1
6
W pull
2
Level: 2
10
Plank pushups
2
Level: 1
10
Butterfly
3
Level: 1
10
Spider-Man
4
Level: 1
10
One had pushpup with rotation
1
Level: 1
10
Narrow press
3
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 1
10 sec.

Comments

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