Shoulder and scapula rotations
Anterior Deltoid - External Rotators - Lats - Lower Trapezius - Lower Chest - Upper Chest - Rear Deltoid - Serratus - Side Deltoid - Upper Trapezius
- Place your hands on your shoulders.
- Perform circular motions, first forward and then backward, for a few seconds each.
Sessions
Warm Up Routine
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
Specific Elbow Warm-up
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
Specific Shoulders Warm-up
Beginner
Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Upper Chest ∙ Lower Chest ∙ Lats
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Swing and half turn
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
Muscle up to front lever
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Forearms ∙ Lats ∙ LowerChest ∙ Triceps
Tucked back lever to inverted hang on rings
Triceps ∙ AnteriorDeltoid ∙ UpperChest
Burpees
Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar
Assisted explosive handstand push-ups
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius
Shoulder shake
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ RearDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ LowerTrapezius ∙ SideDeltoid