Shoulder Build
Print Workout Here
This is totally deceiving! My plan was to do this 3 times through but my shoulders were just screaming by the end of 2 so if you can battle through 3 sets go for it! This is great for anyone with shoulder restrictions or needs to rebuild and strengthen their shoulders. It will only take 18 minutes but be mindful I do explain a lot at the start of the moves. If you have time for a third set it should only take about 5 mins. Also, I thought I was helping the lighting at the end of the workout and I think I totally made it worse!
What you will need:
- Just your sexy self + a resistance band or 2 light weights
Warm-Up:
- Hip Shakes/Openers + Open Arms + Arm Circles
Workout: Do each move for 10 reps then move on to the next move. Do this 2 times through or 3 if you have time
- External Rotation: Hold your band or weights with your palms facing up with elbows bent 90 degrees. Elbows should be at your sides and they stay there the whole time. Keeping one arm and wrist totally straight rotate your opposite arm out to the side as far as you can while still keeping your elbow close to your side. Make sure your hips are tucked in and abs are tight. Strong core is important here. Make sure your wrists stay straight as you rotate out and also while your other hand holds the band tight. Do 10 on one side then switch sides. Make sure you really contract through your back keeping those shoulders locked and back. This isn’t about how wide you can get right away; you may only get an inch or two to start.
- Lateral Pull Downs – With your hands high over your head hold the band in each hand palms facing forward. With your right hand bring it slightly in front of your face (so you don’t hit your face with the band) and while keeping your left arm straight over your head bring your right arm down straight so your wrist comes down to your side. Control it back up slowly. Do one side for 10 reps then switch to the other side.
- Stick ‘Em Ups –Stand on your band with both feet (or 1 if your band is really tight just make sure the resistance is the same on both sides). Bring your hands up, palms facing forward and in front of your shoulders slightly, so your elbows are at 90 degrees and hands are pretty much in line with your ears. It’s important that your arms stay bent 90 degrees the whole time. From here, fight the resistance and lower your palms towards the ground without letting your elbows lower so the rotation comes from your shoulders. Make sure they stay in line with your shoulders. Once you have brought them as low as you can bring them back up with control. These are tough so don’t be shy to take breaks or use no resistance or weight at all as your start out. If you are using weight be sure to move slow and controlled.
- Donkey Kick and Raise: Get on to your hands and knees. Hold the handles of the band against the floor and the bottom of the band hooked on the bottom of one foot. From here contract your core and then extend your banded leg out then raise it up for a lateral raise so your leg is in line with your hips. Make sure not to curl your back or do into a back extension here. Control your leg back down and then back in to the starting position. Move slowly. Do one side for 10 reps then switch to the other.
- Dead Bug Pull Backs: Lay on your back and step on the band with your feet on the floor. To advance this you can raise your legs so they are bent 90 degrees in the air. As long as your back stays flat and tight to the floor. Holding the handles in each hand face your palms behind you so that when you pull the bands back behind you your palms come down towards the floor. Try and keep your arms as straight as possible. Control the bands down and then up bringing your arms just to your shoulders then repeat the move. You can also do this with no bands or weights.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Good one!
Great start to your morning Les!
Done!
High Five!
Did it! FELT Great :) thx
Amazing Lisa!
Done! Two sets as well, and then a quick extra burst of cardio before stretching :)
Great sub in for set 3. Way to go lady!
3 done and my shoulders were burning! thank you Nicole!!!
Unreal Lisa!
3 sets and again loved the band workout
Happy Monday
I have a sweet spot for my band too. Love it!
Shoulders are burning! That was great!
Sexy shoulders!
Done 3 sets. Thanks Nicole
Amazing Ash! Way to push it!
Loved that used my band. Walking dog as well feeling great on a Monday. Ty Nicole
Bookmark this badboy Pat! It’ll be awesome to keep rebuilding that shoulder
Only did two sets as I’m going to bed soon. Felt good!
Perfect one for right before bed – not too sweaty :)
Done! Glad this focused mostly on arms as my legs and butt are still sore from the last workout! :)
Don’t you love that long burn? :)
Did it! First work out in a while since my summer hiatus!
Yahoo!!! Welcome back Katrina!!
Yes Katrina! Welcome back at it – this was a great start back video for ya :)
I definitely feel good and strong after that one. And will probably feel it tomorrow lol. I loved the shoulder workout. This one is a keeper. Thanks Nicole!
Bookmark this bad boy! It’s definitely great for maintaining shoulder strength and stability. :)
All done didn’t feel up for a workout today so this was great
Save this one for other days you feel like :) Love that you pushed through Ash
3 sets done with weights ? Good one
What a warrior!
It’s AMAZING how you can feel the littlest movements with a band! I paused after each move in set 2 to do it again so I remember the order and get in 3 sets! I’m sure I will feel it even more tomorrow.
Amazing April. I love bands for that exact reason, the resistance and pull really make those small muscles fire. Love that you did 3 sets through :)
Ouch!
Good one
I used weights instead.
Love it!
Did this one again!:)
Amazing! You’ll build up so much strength in those shoulders with this guy!
Loved this! I like the chance to work the shoulders. Thanks Nicole!
Me too. Gentle but burny!
Playing catch up on missed workouts. Holy smokes! The burn! I did a 3rd set without the resistance band but rather lighter weights. That was great for a change.
Great work Nic!