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200
Workout

Shoulders in All Planes

~10 min.
~120 kcal
⁉️ Comments

The shoulder girdle is one of the most complex joint systems in the body: it operates in multiple planes simultaneously and is involved in virtually every movement of the upper body. Yet most training programs work the shoulders in only one plane — such as forward presses or lateral raises — leaving entire muscle groups underloaded. The result: imbalance, instability, and a high risk of injury.

This program is built differently. Fourteen suspension trainer exercises progressively engage the shoulders in the sagittal, frontal, and horizontal planes — through rows, presses, abductions, and adductions. You will not only strengthen the deltoids, but also develop the scapular stabilizers, rotator cuff, and deep back muscles that keep the joint properly aligned.

  • This workout is suitable for an intermediate fitness level — basic suspension trainer technique should already be established.
  • Before starting, spend 5–7 minutes warming up: shoulder circles, arm swings, and light thoracic spine mobilization.
  • Pay attention to scapular position: the shoulder blades should remain retracted and depressed throughout each exercise, and should not rise toward the ears.
  • Adjust the intensity by changing your body angle — the farther you are from the anchor point, the more challenging it becomes.

Perform this program 2–3 times per week with a rest day between sessions, and within 3–4 weeks you will notice a difference in shoulder stability, posture, and strength across all pulling and pushing movements.

Warm up
Sumo squat
1
Level: 1
10
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Medium pull
1
Level: 1
12
Butterfly
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
Main exercises
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Pushup on the hands in standing
7
Level: 2
R1
6
Pushup on the hands in standing
7
Level: 2
R2
6
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R2
10
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
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.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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