The goal for this month - Strengthen shoulders in all ranges of motions (Rings)
Mobility stick + Gymnastic Rings + Pilates
Time - 15min
Mobility Stick One Arm Overhead
Helps increase flexibility, range of motion, and stability in the shoulders while improving overall shoulder joint health
Repeat 5 times
Mobility Stick Rotator Cuff Stretch
Stretches rotator cuff and front of the shoulder area
Repeat 5 times on each leg
Rings Backwards Flip
Builds full-body strength, coordination, flexibility, explosiveness, grip strength, and mental confidence
Repeat 5 times
Rings L Sit
Strengthens the core, hip flexors, and shoulders, while enhancing stability, flexibility, and overall body control.
Repeat 5 times on each leg
Pilates Push Up
Strengthen the upper body, improve posture, and enhance flexibility through controlled, full-body movement
Repeat 10 times
Pilates Double Leg Stretch
Opens the back line of the body, increases spinal mobility as well as upper body strength
Repeat 10 times
Main Phase
Time - 45min
Squat Thruster
A full-body workout that helps build strength, improve muscle endurance, and enhance overall fitness levels
3 sets 12 x 5kg 2 dumbbells
2 min rest in between sets
Dumbbell Pullover
Strengthens the chest, lats, and core while enhancing shoulder mobility and upper body flexibility
3 sets 12 x 10kg dumbbell
2 min rest in between sets
Overhead Dumbbell Lunge
Strengthens lower body, improves balance and stability, and enhances shoulder and arm endurance
3 sets 12 x 5kg 2 dumbbells
2 min rest in between sets
Cool Down
Time - 10min