Daily Workout #7 – Shoulders!

Daily Workout #7

Let’s Build Those Shoulders!

Your shoulder is the joint with the greatest range of motion and your rotator cuff muscles (supraspinatus, infraspinatus, subscapularis, and tres minor) stabilize this joint – scientifically, the head of the humerus articulates with the glenoid fossa of the scapula.

Here is a shoulder circuit to strengthen these muscles and prevent injury!

Overhead Press 

  • 1st set:  Stable environment, Moderate weight
  • 2nd set:  Unstable environment, Light weight

Front Raise

  • 1st set:  Stable environment, Moderate weight
  •  2nd set:  Unstable environment, Light weight

Lateral Raise

  • 1st set:  Stable environment, Light weight, Supinated (palms facing front)

Single-Leg Scaption

  • 2nd set:  Unstable environment, Light weight, Lift DB to shoulder height or slightly below at 45 degree angle

Upright Row

  • 1st set:  Stable environment, Moderate weight, Alternate Arm -> 2 Arm

Reverse Fly

  • 2nd set:  Unstable environment (squat position), Light weight, 2 Arm, Lift DB to shoulder height or slightly below, Maintain slight bend at elbow joint throughout ROM

External Rotation

  • 1st set:  Stable environment, Light weight, Elbow joints at 90 degree angle (maintain throughout ROM), DB parallel to bicep muscle (upper arm) held in front of body, Abduct arms until elbows are same height (or slightly below) shoulders (DB parallel to floor), Raise DB until aligned with elbows, squeezing shoulder blades (scapulae) together, Return to starting position, Repeat
  • 2nd set:  Stable environment, Moderate weight, Elbow joints at 90 degree angle (maintain throughout ROM), Elbows “glued” to sides, DB parallel to bicep muscle (upper arm) held in front of body, Abduct forearms, squeezing shoulder blades (scapulae) together, Return to starting position, Repeat. Line of motion is parallel to floor (transverse plane).  May be performed single-arm or 2 arm.

Questions? Comments? Post below!

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About rrluthi

Certified fitness expert with a passion for educating and empowering "chronologically-enriched" clients about the benefits of adopting and maintaining an active, healthy lifestyle and preventing injury. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, and corporate wellness program facilitation.
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