Shoulder Triplets

Warm-up

20 Stability Ball Crunches

20 Stability Ball Lower Leg Raises

10 Stability Ball Arm & Leg Raises (R+L=1)

Down Dog to Runner's Lunge & Twist

Resistance Band Chest & Shoulder Mobility


Option 1 > 3 Months

Complete the following Triplet, 4 times, (after determining AHAP for OH Push Press)

4-6 AHAP OH Push Press

10-12 Lateral DB Shoulder Raises 10/15

20 Stability Ball Rear Delt Raises 5/8


Minimize rest between each exercise. Rest 2-3 minutes between supersets.


Option 2 < 3 Months

Complete the following superset, 3 times, (after determining AHAP for OH Push Press)

4-6 AHAP OH Push Press

10-12 Lateral DB Shoulder Raises 8/10

20 Stability Ball Rear Delt Raises 5/8


Minimize rest between each exercise. Rest 2-3 minutes between supersets.


Option 3 < 1 Month

Complete the following superset, 2-3 times, (after practicing proper and safe form for OH Push Press)

4-6 OH Push Press 25/45

8-10 Lateral DB Shoulder Raises 10/15

10 Stability Ball Rear Delt Raises 5/8


Minimize rest between each exercise. Rest 2-3 minutes between supersets.


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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