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WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
Library
Filters (3)
Muscle
Impact
- Alternating pole rotationBeginner30 seconds
Back bridge in shoulder extensionIntermediate10 reps- Backward arm circleBeginner30 seconds
- Forward arm circleBeginner30 seconds
Full-body lumbar crunchIntermediate10 reps- Hip openersBeginner30 seconds
- Lat and shoulder external rotation stretch 1 kneeling dowelBeginner30 seconds
- Lat and shoulder external rotation stretch 2 kneeling dowelBeginner30 seconds
- Lat and shoulder external rotation stretch 3 kneeling dowelBeginner30 seconds
- Laying tsBeginner30 seconds
- Pole rotationBeginner30 seconds
- Ring rear delt flyIntermediate10 reps
Scapular retraction on the floorIntermediate10 reps
Scapular retraction on the ground with elevationIntermediate10 reps
Scapular retraction with body weight on the groundIntermediate10 reps
Shoulder and scapula rotationsIntermediate10 reps
Shoulder shakeIntermediate10 reps- Shoulders stretch variation fourBeginner30 seconds
- Shoulders stretch variation twoBeginner30 seconds
T push-upsIntermediate10 reps
Tucked v-sitAdvanced10 reps
Upper-body lumbar crunchIntermediate10 reps
V-sitAdvanced10 reps- YsBeginner30 seconds