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55
Workout

Strengthen your shoulder joints

~1 h. 2 min.
~744 kcal
Female
⁉️ 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
M Stretch
1
Level: 1
9 sec.
Posterior deltoid stretch
1
Level: 1
17 sec.
Forward lunge
1
Level: 1
17 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Main exercises
Round 1
W pull
2
Level: 2
12
Press
2
Level: 1
14
High pull
2
Level: 2
14
L pull
2
Level: 2
12
Round 2
W pull
2
Level: 2
12
Press
2
Level: 1
14
High pull
2
Level: 2
14
L pull
2
Level: 2
12
Round 3
W pull
2
Level: 2
12
Press
2
Level: 1
14
High pull
2
Level: 2
14
L pull
2
Level: 2
12
Round 4
W pull
2
Level: 2
12
Press
2
Level: 1
14
High pull
2
Level: 2
14
L pull
2
Level: 2
12
Round 5
W pull
2
Level: 2
12
Press
2
Level: 1
14
High pull
2
Level: 2
14
L pull
2
Level: 2
12
Round 6
W pull
2
Level: 2
12
Press
2
Level: 1
14
High pull
2
Level: 2
14
L pull
2
Level: 2
12
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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