Shoulders · Advanced

1 day · 17 steps in total · Day 1: 17 steps · Level: Advanced · Focus: Shoulders

Shoulders Advanced is a single-day shoulder routine of 17 steps for experienced trainers. The opening tells you the level: Jumping Jacks, Hyperextension and Pike Push Ups.

Pike Push Ups shift more weight onto the shoulders than regular push-ups, which is why this routine sits at the advanced level. Keep the range controlled and stop if your shoulders complain — advanced shoulder work rewards good form, not grinding.

Steps

• Jumping Jacks30s
• Hyperextension×14
• Pike Push Ups×14
• Reverse Push-Ups×12
• Inchworms×16
• Side-Lying Floor Stretch Left30s
• Side-Lying Floor Stretch Right30s
• Hyperextension×12
• Pike Push Ups×12
• Reverse Push-Ups×10
• Inchworms×14
• Cat Cow Pose30s
• Supine Push Up×14
• Floor Y Raises×14
• Supine Push Up×12
• Reverse Snow Angels×12
• Child's Pose30s

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.