Download/Print Program
Warm-Up
Perform 5-10 min of incline walking, light jogging, biking, elliptical, stairmill, etc. to get your body temperature and heart rate slightly elevated.
Shoulder Specific Warm Up
1. Standing Low Cable Press (2 sets / 10 reps)
No cookie example below:
2. Banded Shoulder Distraction (2 sets / 30 second hold)
Work-Out Day 1
- Choose a weight in which the last 2-3 reps are a challenge for you, but you are able to maintain your form
- Stick with the same exercises for a period of 5-8 weeks before changing to new ones
- Different ways to progress each week: increasing sets, reps, or weight
- Pick one variable to progress each week to ensure you are making progress but not overdoing it. if you increase your weight, you may need to decrease your reps. If you increase your reps or sets, staying at a similar weight is appropriate.
1. Goblet Squat: 3 sets of 12-15 Reps
- Use a dumbell or your bodyweight
- Regression: body weight box squat
Alternative - Shoulder Pain
2. Alt DB Floor Press - 3 sets of 8-15 Reps
3. Point Dumbell Row - 3 sets of 8-12 Reps
| Exercise | Sets / Reps |
|
Goblet Squat |
3 sets / 12 - 15 Reps |
Work-Out Day 2
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Warm-up
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Day 1: 30 Min Workout
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Day 1: 60 min Workout
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Day 2: 30 Min Workout
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Day 2: 60 Min Workout
1. Standing High to Low Cable Press - 2 rounds of 10 reps
1. Goblet Squat- 3 sets of 12-15 Reps