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Safeguard Your Shoulders

Protect your shoulders and elbows from overuse injuries.

1
Sets: 1
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1. Lie face up on the ground with a foam roll under your mid back and your hands supporting your head. 2. Lift your butt off the ground so that your weight is supported by your feet and the foam ro...
2
Sets: 1
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1. Lie on your side with a foam roll under your armpit. 2. Roll along your side to your lower back and back up to your armpit. 3. Spend more time rolling on any sore spots you find. 4. Complete the...
3
Sets: 2
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Stand bent over at the waist with your back flat, chest up, and arms hanging beneath your shoulders. 2. Glide your shoulder blades back and down, then raise your arms over your head to form a Y. ...
4
Sets: 2
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Stand bent over at the waist with your back flat, chest up, arms hanging beneath your shoulders, and palms forward. 2. Glide your shoulder blades back and down, then raise your arms out to your si...
5
Sets: 2
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Stand bent over at the waist with your back flat, chest up, and your elbows in towards your ribs. 2. Keeping your elbows at your sides, rotate your arms toward the ceiling, squeezing your shoulder...
6
Sets: 2
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1. Attach a handle to the middle pulley of a cable machine. Stand tall with your side to the machine. 2. Grab the handle and hold it in front of you with your outside arm, so that your elbow is bent...
7
Sets: 2
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1. Sit upright on floor with arms straight and fists on floor under shoulders. 2. Press fists through floor, lifting your hips off the ground a couple of inches. 3. Hold position for prescribed amou...
8
Sets: 1
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1. Lie on your side with your bottom arm perpendicular to your torso and your elbow bent 90 degrees. 2. Rotate your hand toward the ground as far as possible. Using your other hand to assist, gently ...
9
Sets: 1
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1. Sit on your heels with your arms straight and the backs of your hands on a stability ball. 2. Roll the ball forward while keeping your hips back as your chest drops toward the floor. Hold for 2 s...

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.