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55
Workout

Strengthen your shoulder joints

~1 h. 2 min.
~744 kcal
⁉️ Comments

"Strengthen your shoulder joints" This workout focuses on improving shoulder function and strengthening your rotator cuffs to improve stability and strength in the shoulder girdle. Strengthening the rotator cuffs is a key aspect of injury prevention and performance improvement in athletes. The shoulder rotators are a group of muscles responsible for stability and movement of the shoulder joint. Strengthening these muscles helps reduce the risk of injuries, such as tendon tears or shoulder dislocations, that can occur during intense training and competition.

Warm up
W extension
1
Level: 1
9
Long Torso Twist Stretch
1
Level: 1
12 sec.
Lunges L
1
Level: 1
7
Subscription needed
M Stretch
1
Level: 1
9 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
17 sec.
Subscription needed
Forward lunge
1
Level: 1
17 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Subscription needed
Main exercises
Round 1
W pull
2
Level: 2
12
Press
2
Level: 1
14
Subscription needed
High pull
2
Level: 2
14
Subscription needed
L pull
2
Level: 2
12
Subscription needed
Round 2
W pull
2
Level: 2
12
Press
2
Level: 1
14
Subscription needed
High pull
2
Level: 2
14
Subscription needed
L pull
2
Level: 2
12
Subscription needed
Round 3
W pull
2
Level: 2
12
Press
2
Level: 1
14
Subscription needed
High pull
2
Level: 2
14
Subscription needed
L pull
2
Level: 2
12
Subscription needed
Round 4
W pull
2
Level: 2
12
Press
2
Level: 1
14
Subscription needed
High pull
2
Level: 2
14
Subscription needed
L pull
2
Level: 2
12
Subscription needed
Round 5
W pull
2
Level: 2
12
Press
2
Level: 1
14
Subscription needed
High pull
2
Level: 2
14
Subscription needed
L pull
2
Level: 2
12
Subscription needed
Round 6
W pull
2
Level: 2
12
Press
2
Level: 1
14
Subscription needed
High pull
2
Level: 2
14
Subscription needed
L pull
2
Level: 2
12
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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