Werkhaus Fitness
This comprehensive 3 time per week program is designed to enhance your shoulder mobility and stability through targeted exercises and techniques. Each session focuses on improving flexibility, strength, and range of motion, promoting better posture and reducing the risk of injury. Perfect for all fitness levels, this program will empower you to achieve optimal shoulder health, improve athletic performance, and enhance everyday movement. Join us in building a stronger, more resilient you!
Note: You can perform these workouts more than 3x per week! Especially the mobility circuits.
3 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Mobilise Circuit -Thoracic Foam Roll - 2/3 minutes -Foam Roll Prayer Stretch - 20 repetitions (slow and controlled!) -Banded Overhead Distraction (30s each side) -Front Rack Banded Distraction (30s each side) -Box T-spine Stretch - 10 reps
B
Prone Snow Angel
3 x 15
C
Banded External Rotation Press
3 x 10
D
Banded Face Pull Exercise
3 x 20
E
Prone DB Row ISO
3 x 10
Circuit
A
-Thoracic Extension over foam roller (KB) - 15 reps. -Foam Roll Thread The Needle - 10 reps each side -PNF Chest Stretch (4 x 8 seconds - watch the video!) -Passive Hang - 30 seconds
B
Scapula Press Up
3 x 10
C
Loop Band Shoulder External Rotation Isometric to Shoulder Flexion
3 x 10
D
Prone Rear Delt FLy
3 x 10
E
DB High Pull
3 x 10
Circuit
A
Short Lever Overhand Banded Distraction - 1 minute each side Banded Overhead Distraction - 1 minute each side Foam Roll Prayer Stretch - 20 reps
B1
Loop Band Shoulder Abduction
3 x 20
B2
Band Pull Apart
3 x 10
C
Mini Band Shoulder Press
3 x 12
D
Bottom Up KB Press
3 x 10
E
Half Kneeling Kettlebell Windmill
3 x 8
F
Prone Y Raise
3 x 10
