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Beginner Workout

Shoulder & Upper Back Basic

Beginner   10 minutes

Lynne Braithwaite
 		    Added By Lynne Braithwaite
Shoulder & Upper Back Basic
Description

A workout designed to increase flexibility and strengthen an injured shoulder. Have a set of light dumbbells or soup cans handy.

Exercises

Set 1: 1 round
Shoulder Shrugs
Shoulder Shrugs
30 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Backward Shoulder Rolls
Backward Shoulder Rolls
30 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Forward Shoulder Rolls
Forward Shoulder Rolls
30 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Rest
Rest
10 seconds

Set 6: 2 rounds
Windmills
Windmills
30 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Arm Pumps
Arm Pumps
30 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Wall Push Ups
Wall Push Ups
30 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Wall Tricep Push Ups
Wall Tricep Push Ups
30 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Contralateral Limb Raises
Contralateral Limb Raises
30 seconds
Rest
Rest
10 seconds

Set 11: 1 round
Dumbell Back Row
Dumbell Back Row
30 seconds
Rest
Rest
10 seconds

Set 12: 1 round
Governators
Governators
30 seconds
Rest
Rest
10 seconds

Set 13: 1 round
Shoulder Stretches
Shoulder Stretches
30 seconds
Rest
Rest
10 seconds

Set 14: 2 rounds
Pec Opener
Pec Opener
30 seconds

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43 mins 22 secs, Moderate
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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