Beginner

Active mobility of shoulder flexion

Anterior deltoids - Lats

Active mobility of shoulder flexion

On your knees on the ground.
Extend your arms and raise them so that you reach a vertical position.
The ideal would be for your arms to surpass the height of your head, so if you can't, try to achieve it over time.
Avoid arching your back or pushing your chest forward.
For greater difficulty and effectiveness, perform it with pelvic retroversion, so that the lumbar is completely straight.

Sessions

Specific Shoulders Warm-up

Beginner

Shoulders ∙ Chest ∙ Dorsals ∙ Rotators ∙ Trapezius ∙ Triceps

Anpa Handstand And V-sit Mobility

Beginner

Dorsals ∙ Chest ∙ Shoulders ∙ Legs

Igor Shoulders Reinforcement

Beginner

Triceps ∙ Chest ∙ Shoulders ∙ Dorsals

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Shoulder extensions on the bar

Shoulder extensions on the bar

Beginner

UpperChest ∙ AnteriorDeltoid

Jumping Jacks

Jumping Jacks

Beginner

Quadriceps ∙ Calves ∙ SideDeltoid ∙ AnteriorDeltoid

Tucked flag

Intermediate

Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Obliques ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Swing and quarter turn

Swing and quarter turn

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Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats

Isometric half-way supine pull-ups

Isometric half-way supine pull-ups

Beginner

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Australian pull ups

Australian pull ups

Beginner

Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators