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Workouts / Руки и плечи: рельеф и сила
222
Workout

Shoulder Girdle: Stability and Control

~1 h. 15 min.
~900 kcal
⁉️ Comments

The shoulder girdle is one of the most mobile and at the same time vulnerable complexes in the body. This is where tension from sedentary work accumulates most often, and where the first injuries occur during strength training without adequate preparation. This circuit workout is designed to give shoulders what they so often lack: stability, control, and conscious strength throughout the full range of motion.

The program includes 16 exercises on FISIO functional straps, selected on the principle of alternating planes of movement and load. You will work with Y-, T-, and I-plane raises, rows, presses, slides, and rotational exercises — exactly the combination that trains not only the large deltoid muscles, but also the deep scapular stabilizers, the rotator cuff, and the interscapular muscles.

  • Suitable for those who want to strengthen their shoulders and improve posture
  • Beneficial for a sedentary lifestyle and after periods of reduced activity
  • Recommended for athletes in swimming, tennis, martial arts, and CrossFit as supplementary work
  • Difficulty level — intermediate: basic strap technique is welcome

Perform the exercises sequentially, in a circuit, controlling every movement. Pay particular attention to scapular position: they should be actively engaged, not "hanging." If you feel discomfort in the shoulder joint, reduce the angle of inclination or decrease the range of motion. Movement quality matters more than repetition count.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Y - Abduction
6
Level: 2
R1
10
Y slide
9
Level: 2
R1
8
T - Abduction
7
Level: 3
R1
10
Y-T-I adduction
6
Level: 2
R1
4
Butterfly
5
Level: 2
R1
10
T slide
9
Level: 2
R1
8
I - Abduction
8
Level: 3
R1
10
I-Y-T slide
10
Level: 2
R1
6
T adduction
7
Level: 3
R1
10
Back extension
5
Level: 3
R1
10
A - Abduction
5
Level: 2
R1
10
Y adduction
6
Level: 2
R1
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Pushup on the hands in standing
7
Level: 2
R1
6
Narrow press
7
Level: 3
R1
10
Rotation with load
6
Level: 2
R1
10
Round 2
Y - Abduction
6
Level: 2
R1
10
Y slide
9
Level: 2
R1
8
T - Abduction
7
Level: 3
R1
10
Y-T-I adduction
6
Level: 2
R1
4
Butterfly
5
Level: 2
R1
10
T slide
9
Level: 2
R1
8
I - Abduction
8
Level: 3
R1
10
I-Y-T slide
10
Level: 2
R1
6
T adduction
7
Level: 3
R1
10
Back extension
5
Level: 3
R1
10
A - Abduction
5
Level: 2
R1
10
Y adduction
6
Level: 2
R1
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Pushup on the hands in standing
7
Level: 2
R1
6
Narrow press
7
Level: 3
R1
10
Rotation with load
6
Level: 2
R1
10
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

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