The Shoulder Mobility Workout (30mins)

Workout overview

1. Strength	2 rounds
2. Stretch circuit	1 round

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1. Core circuit: repeat 2 times with minimal rest between exercises.

1A. Support hold high knees

Week 1	Week 2	Week 3	Week 4
20 sec	25 sec	30 sec	35 sec

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1B. Bent-arm leg lifts + dip

Week 1	Week 2	Week 3	Week 4
10 ea	12 ea	14 ea	16 ea

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1C. Plank shoulder shrugs

Week 1	Week 2	Week 3	Week 4
20 sec	25 sec	30 sec	35 sec

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1D. Support hold leg lifts

Week 1	Week 2	Week 3	Week 4
7 reps	8 reps	9 reps	10 reps

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1E. Triceps extension

Week 1	Week 2	Week 3	Week 4
10 reps	11 reps	12 reps	14 reps

Note: Lower for three seconds each rep

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1E. Inverted rows

Week 1	Week 2	Week 3	Week 4
10 reps	11 reps	12 reps	14 reps

Go back to 1A and repeat.

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2. Stretch circuit: 1 round without any rest between stretches

For the following stretches try and alternate between an active and passive stretch. Engage for 5 seconds, followed by relaxing for 10 seconds. Repeat this for the duration of the stretch. Weekly stretch durations are specified in the table below.

Week 1	Week 2	Week 3	Week 4
30 sec	45 sec	1 min	1 min

2A. Shoulder stretch

2B. Close-grip shoulder stretch

2C. Dip hover hold

2D. Push-up hover hold

2E. Single-arm lat stretch

2F. 90° kneeling pec stretch

2G. German stretch

2H. Internal external rotations