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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
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Filters (2)
Muscle
Impact
- Seated band rowBeginner10 reps
- Seated bench pressBeginner10 reps
Seated cable chest flyBeginner10 reps- Seated cable mid trap shrugBeginner10 reps
Seated cable rowBeginner10 reps- Seated dumbbell side lateralBeginner10 reps
- Seated lateral raiseBeginner10 reps
- Seated radial nerve sliderBeginner30 seconds
- Seated radial nerve tensionerBeginner30 seconds
Seated rear delt riseBeginner10 reps
Seated row (machine)Beginner10 reps- Seated shoulder extension stretchBeginner30 seconds
- Seated triceps pressBeginner10 reps
- Seated twistBeginner30 seconds
- Seated ulnar nerve sliderBeginner30 seconds
- Seated ulnar nerve tensionerBeginner30 seconds
- Seated upper trap and suprispinatus stretchBeginner30 seconds
- Seated v-grip rowBeginner10 reps
Seated w curlBeginner10 reps- Seated wrist extensor stretchBeginner30 seconds
- Seated wrist flexor stretchBeginner30 seconds
- Serratus activation active plankBeginner30 seconds
- Serratus activation cross punchBeginner30 seconds
- Serratus activation plankBeginner30 seconds
Short dipsIntermediate10 reps- Shotgun rowIntermediate10 reps
Shoulder and scapula rotationsIntermediate10 reps
Shoulder assisted one arm front leverAdvanced30 seconds
Shoulder-assisted one arm pull-upsAdvanced10 reps
Shoulder assisted one arm tucked front leverAdvanced30 seconds
Shoulder assisted one arm tucked front lever raisesAdvanced30 seconds
Shoulder dislocationIntermediate10 reps- Shoulder dumbbell pendular exerciseIntermediate10 reps
Shoulder extensionIntermediate10 reps
Shoulder extension on a bar with hands togetherIntermediate10 reps
Shoulder extension on the floor with hands togetherIntermediate10 reps
Shoulder extensions on the barIntermediate10 reps
Shoulder extensions on the floorIntermediate10 reps- Shoulder external rotation (cable)Intermediate10 reps
- Shoulder flexion thoracic extensionsBeginner30 seconds