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WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
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Impact
- Shoulder external internal rotationBeginner30 seconds
- Shoulder external rotation decelerationBeginner30 seconds
- Shoulder flexion thoracic extensionsBeginner30 seconds
- Shoulder girdle stability circlesBeginner30 seconds
- Shoulder press, on multi pressIntermediate10 reps
Shoulder raises in pike push-upsIntermediate10 reps
Shoulder rotationIntermediate10 reps
Shoulder shakeIntermediate10 reps
Shoulder shrugsBeginner10 reps
Shoulder stretch on the floorIntermediate30 seconds
Shoulder tapsIntermediate10 reps
Shoulder taps ( standing )Beginner10 reps- Shoulder width three-point push-upIntermediate10 reps
- Shoulders stretch variation fourBeginner30 seconds
- Shoulders stretch variation oneBeginner30 seconds
- Shoulders stretch variation threeBeginner30 seconds
- Shoulders stretch variation twoBeginner30 seconds
- Shrimp squadIntermediate10 reps
- Shrugs on multipressIntermediate10 reps
Side bridgesIntermediate10 reps
Side elbow plank holdIntermediate30 seconds
Side jacksBeginner10 reps- Side-kick breathing (kickboard)Intermediate10 reps
Side kicksIntermediate10 reps
Side knee-to-elbows ( standing )Beginner10 reps
Side leg extensions ( fire hydrants )Beginner10 reps
Side leg raisesIntermediate10 reps
Side leg raises ( floor )Beginner10 reps
Side leg raises ( standing )Beginner10 reps
Side lungesBeginner10 reps
Side lunges ( tap side lunges )Intermediate10 reps- Side-lying external rotationIntermediate10 reps
- Side lying external rotator cuff stretchBeginner30 seconds
- Side lying hip abductionIntermediate10 reps
Side plankIntermediate30 seconds
Side plank holdIntermediate30 seconds- Side plank reach throughAdvanced30 seconds
- Side plank rightIntermediate30 seconds
Side plank rotationsAdvanced30 seconds- Side plank up downIntermediate30 seconds