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For women / Intermediate / Arms

Shoulder Stability

Strong posture and arm strength with enhanced back-line work.

Standing Arm RotationsExercise demonstration

Technique cues

  1. Raise your arms shoulder height to your sides
  2. Flip one palm up while keeping the other down, then switch while rocking your upper body side to side
  3. This movement increases blood flow to the upper body and supports wrist mobility

16 movements

8 min active / ~12 min with rests

  1. Technique for Standing Arm Rotations
  2. Technique for Chest Opener
  3. Technique for Trunk Circles Left
  4. Technique for Trunk Circles Right
  5. Technique for Knee Push Ups
  6. Technique for Push Up with Forward Arm Reach
  7. Technique for Tricep Deep Pulls
  8. Technique for Plank Shoulder Taps
  9. Technique for Forearm Plank Rocks
  10. Technique for Crab Reach
  11. Technique for Elbow Supported Knee Trucks
  12. Technique for Reverse Plank Crunches
  13. Technique for Seated Twist with Arm Opening
  14. Technique for Prone Push Up
  15. Technique for Unilateral Hand Behind Stretch Left
  16. Technique for Unilateral Hand Behind Stretch Right

Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.

Keep your training going.

Explore a structured sequence over 30 training days.

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