Boulder Shoulders

 

Summary: Build strong, lean shoulders and chisel up the upper arm with Boulder Shoulders. This routine integrates challenging multidimensional movements with simple isolation exercises to work the deltoids from every angle.

Time: 17 Mins.

Intensity: 6/10

 

 

T Raise (10 Reps)

Stand tall with the arms resting at side. Raise the arms parallel to ground to make a "T" in the frontal plane.

Hold for 1 count. Return to resting position in controlled manner.

More Info


Y Raise (10 Reps)

Stand tall with the arms resting at side. Raise the arms parallel to ground to make a "Y" midway between the sagittal and frontal plane.

Hold for 1 count. Return to resting position in controlled manner.

More Info


I Raise (10 Reps)

Stand tall with the arms resting at side. Raise the arms parallel to ground to make an "I" in the sagittal plane.

Hold for 1 count. Return to resting position in controlled manner.

More Info


Punch (10 Reps Each)

Stand with the knees slightly bent. The hands start at the chest and the elbows are tight to the sides. The palms start facing in. Punch forward with arm parallel to the floor.

Twist the wrist into downward facing palm as you punch. Finish at full extension in sagittal plane. Hold for 1 count. Return to resting position in a controlled manner. 

More Info


2 Arm Pulley (10 Reps)

Stand with the trunk bent towards the floor with the hands starting at the opposite knee. The arms are slightly bent and rigid. Hinge at the hips. The band is crossed in the middle.

Move the arms out until parallel to ground and perpendicular to center. Hold for 1 count. Return to the starting position in controlled manner.

More Info


REST: 30-60 Seconds

REPEAT

 
 

Plank Delt Row (10 Reps)

In all-4-up position on hands and feet. Form a straight line from head to heel. Bring the hand up to eye level.

The elbow will follow the hand. Hold for 1 count. Keep the core tight and the glutes squeezed. Return to starting position in controlled manner and repeat with opposite side.

More Info


Plank Walk (10 Reps Each Way)

In all-4-up position on hands and feet. Form a straight line from head to feet. Lift and bring the directional side foot and hand about 18 inches to the same side, place the foot on the floor.

Lift and bring the backside hand and foot about 18 inches in the same direction, place the foot on the floor.

More Info


Superman Press (10 Reps)

Attach the bands through the D-rings with the same side hand and foot connected by the band. Rest the band behind the back.

Lift the feet and hands to six inches and hold. Retract shoulders back. Arms start at 90 degrees. Push hands forward until fully extended out in front. Hold for 1 count.

Return to resting position in controlled manner.

More Info


REST: 30-60 Seconds

REPEAT

 
 

Delt Row (10 Reps)

Stand with trunk bent towards the floor with arms resting at the sides. Hinge at the hips.

Pull the hands up to the eyes. The elbows will follow the hands up. Hold for 1 count. Return to resting position in controlled manner. 

More Info


Straight High Pull (10 Reps)

Stand tall with the arms resting in front. Bring the elbows and hands up to eye height while keeping trunk straight and chest and chin high.

Hold for 1 count. Return to resting position in controlled manner.

More Info


Crossing High Pull (10 Reps)

Stand tall with the arms resting in front with the band crossed in "X" fashion. Bring the elbows and hands up to eye height while keeping trunk straight and chest and chin high.

Hold for 1 count. Return to resting position in controlled manner.

More Info


REST: 30-60 Seconds

REPEAT