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Shoulders

Progressive Angular Twist

Progressive Angular Twist

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow. Twist towel to the left, raising right hand slightly and lowering left hand, then switch, twisting in the other direction.

B.

Start small, twisting about 10 to 20 degrees in each direction. After one eight count, progress into a medium-size twist, and for the third eight count, twist a full 180 degrees so the towel is vertical and one hand is directly over the other. Progress back to medium twists and then small twists for one eight count each for five eight counts total.

Alternating Triceps Trigger

Alternating Triceps Trigger

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow. Twist the right hand down and up, ending with your palm facing you and the towel wrapped around the back side. Then flip palm toward the center of the towel so palm faces forward.

B.

Repeat on the left side so the towel is taut and hands are side by side. Relax shoulders down and back and keep a slight bend in both elbows. Holding this position, push right hand slightly forward. Then switch, pushing left hand forward. Start slow, then speed up, alternating each side.

C.

To make it more advanced, pull the towel in toward chest, elbows in tight to sides. Extend arms forward to return to starting position.

Flexion Raise

Flexion Raise

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow to start.

B.

Slowly lift the towel overhead for one eight count, then slowly lower the towel down to starting position for one eight count.

Tap Those Traps

Tap Those Traps

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow.

B.

Pull the towel toward chest with elbows wide, squeezing shoulder blades together. Extend arms forward to return to starting position.

Extended Horizontal Pulse

Extended Horizontal Pulse

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow. Holding this position, pulse up and down. Start small then slowly make the pulses larger.

Side Lunge Swing

Side Lunge Swing

A.

Stand with feet together, holding a weight in right hand and resting it on front of right thigh (left hand is on hip). Step right leg as far right as you can, toes facing forward, bending right knee 90 degrees and lowering weight toward floor.

B.

Push off right leg to return to start, swinging weight up to shoulder height. Lower weight to start. That’s 1 rep. Repeat for 60 seconds. Switch sides; repeat.

Mistakes and Tips:

Scale Down: Do a squat instead of a lunge: Stand with feet wider than hip-width apart, holding the ends of a weight with both hands. Lower into a squat, then swing weight up to shoulder height in front of you as you stand. (Return to squat, lowering weight.)

Gorilla Walk with Medicine Ball

Gorilla Walk with Medicine Ball

A.

Stand with feet wider than hip-width apart, holding ball down in front. Squat to start.

B.

Extend ball out in front, bringing chest toward knees.

C.

Push into ball as you hop forward, landing with ball between legs. Continue walking.

High to Low

High to Low

A.

Stand with feet shoulder-width apart, holding med ball with both hands directly overhead to start.

B.

Squat as you bring ball outside of left foot with straight arms. Return to start. Repeat to right. Continue alternating.

Bear Plank Palms to Elbow

Bear Plank Palms to Elbow

A.

Begin on all fours (tabletop position) on floor. Lift knees one to two inches off floor to start.

B.

Lower left forearm to floor, then right forearm to floor, maintaining a flat back.

C.

Reverse movement back to start. Repeat, alternating leading arm each time.

Mistakes and Tips:

Scale it down: Keep knees on the floor.

Side-to-Side Push-Up

Side-to-Side Push-Up

A.

Start on floor in plank on palms. Step left hand to the left and perform a push-up

B.

Bring left hand to center.

C.

Step right hand to the right and do a push-up; return to start position. Continue alternating

Mistakes and Tips:

Scale it down: Perform push-up from knees.
Scale it up: Perform a power push-up, elevating palms and upper body off floor for a split second with each push (land with elbows soft before lowering again)

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