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108
Workout

Strong shoulders

~27 min.
~324 kcal
Male
⁉️ Comments

"Strong shoulders" This workout is aimed at developing and strengthening the muscles of the upper body, including the deltoids, trapezoids, triceps and biceps. The shoulders play a key role in performing the jerk and push, so the strength of these muscles is necessary for every athlete. Strong shoulders help weightlifters maintain a stable position while fixing the barbell at the top.

Warm up
Lunges L
1
Level: 1
7
Long Torso Twist Stretch
1
Level: 1
12 sec.
Sumo squat
1
Level: 2
12
Posterior deltoid stretch
1
Level: 1
17 sec.
W extension
1
Level: 1
9
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
Main exercises
Y slide
8
Level: 1
R1
14
Y slide
8
Level: 1
R2
14
Y slide
8
Level: 1
R3
14
Push-ups - Crunch
7
Level: 1
R1
7
Push-ups - Crunch
7
Level: 1
R2
7
Push-ups - Crunch
7
Level: 1
R3
7
Low pull - Triceps
9
Level: 2
R1
7
Low pull - Triceps
9
Level: 2
R2
7
Low pull - Triceps
9
Level: 2
R3
7
Archer press
8
Level: 3
R1
12
Archer press
8
Level: 3
R2
12
Archer press
8
Level: 3
R3
12
Squat - I abduction
7
Level: 1
R1
14
Squat - I abduction
7
Level: 1
R2
14
Squat - I abduction
7
Level: 1
R3
14
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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