Beginner

Lateral shoulder raises

Lateral deltoid - Posterior deltoid

Lateral shoulder raises

Standing with one leg forward and both legs slightly bent.
Step on the elastic band with the forward foot and hold it with the opposite hand.
With the arm straight, raise the elastic band until your hand reaches the height of your shoulders.
Use different elastic bands to adjust the difficulty.

Sessions

Specific Shoulders Warm-up

Beginner

Shoulders ∙ Chest ∙ Dorsals ∙ Rotators ∙ Trapezius ∙ Triceps

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Traps pull

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Lateral planche with extended arms

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Back bridge in shoulder extension

Back bridge in shoulder extension

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Lumbar ∙ ExternalRotators ∙ Glutes ∙ Hamstrings ∙ LowerTrapezius ∙ RearDeltoid

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Scapular retraction with body weight on the ground

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ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid

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Shoulder dislocation

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AnteriorDeltoid ∙ ExternalRotators ∙ RearDeltoid ∙ Forearms