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Workout

Shoulder Strength Endurance

~21 min.
~252 kcal
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This workout focuses on developing strength endurance in the shoulder girdle — the ability to sustain effort under load over an extended period of time. This is exactly the quality that sets a functionally strong athlete apart from someone who "lifts a lot but tires quickly."

The program consists of 20 exercises using FISIO functional suspension straps and is designed for the hard level. The shoulders serve as the primary working region, but the workout also includes exercises for the back, chest, triceps, and core — distributing the load effectively and reducing the risk of overloading any single joint.

  • Start with a shoulder joint warm-up — arm circles, arm raises, and dynamic stretches.
  • Pay attention to scapular position: your shoulder blades should be retracted and depressed throughout all pulling and pressing movements.
  • Control your body angle — the steeper it is, the greater the load on the shoulders.
  • Do not sacrifice technique for the sake of repetitions: when training strength endurance, movement quality matters more than quantity.

This workout is suitable for athletes looking to strengthen the shoulder girdle for applied sports, improve posture, and increase stability in pressing and pulling movement patterns. Perform 2–3 times per week with a rest day between sessions.

Warm up
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
Lower back stretch with rotation
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Y - Abduction
8
Level: 3
R1
10
Y - Abduction
8
Level: 3
R2
10
Y - Abduction
8
Level: 3
R3
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
I - Abduction
8
Level: 3
R3
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
T - Abduction
7
Level: 3
R3
10
Butterfly
7
Level: 3
R1
10
Butterfly
7
Level: 3
R2
10
Butterfly
7
Level: 3
R3
10
A - Abduction
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R2
10
A - Abduction
7
Level: 3
R3
10
A - Abduction (reverse grip)
8
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R2
10
A - Abduction (reverse grip)
8
Level: 3
R3
10
Y adduction
8
Level: 3
R1
10
Y adduction
8
Level: 3
R2
10
Y adduction
8
Level: 3
R3
10
I adduction
8
Level: 3
R1
10
I adduction
8
Level: 3
R2
10
I adduction
8
Level: 3
R3
10
Y-T-I adduction
8
Level: 3
R1
4
Y-T-I adduction
8
Level: 3
R2
4
Y-T-I adduction
8
Level: 3
R3
4
Press
6
Level: 3
R1
12
Press
6
Level: 3
R2
12
Press
6
Level: 3
R3
12
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Narrow press
7
Level: 3
R3
10
Archer press
7
Level: 3
R1
10
Archer press
7
Level: 3
R2
10
Archer press
7
Level: 3
R3
10
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
Forearm extension
5
Level: 3
R3
12
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Hinge press (bars)
7
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R2
10
Hinge press (bars)
7
Level: 3
R3
10
Pushup on the hands in standing
10
Level: 3
R1
6
Pushup on the hands in standing
10
Level: 3
R2
6
Pushup on the hands in standing
10
Level: 3
R3
6
Spider-Man
8
Level: 3
R1
10
Spider-Man
8
Level: 3
R2
10
Spider-Man
8
Level: 3
R3
10
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
High pull
7
Level: 4
R1
12
High pull
7
Level: 4
R2
12
High pull
7
Level: 4
R3
12
Overhead squats
8
Level: 3
R1
12
Overhead squats
8
Level: 3
R2
12
Overhead squats
8
Level: 3
R3
12
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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.

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