Workout of the week: functional shoulder workout for strength and control

PHILIP IRGANG

Personal Trainer at EVO Luzern

Philip’s expertise in sports therapy and athletic training, will help you improve your performance in sports and everyday life. He will help you (re)gain a pain-free, fully functional body through movements and exercises specifically tailored to your unique needs. Philip is a highly experienced personal trainer with over 7200 conducted sessions.

Follow him on Instagram: @derbewegungsberater.ch

Book a PT session: [email protected]

FUNCTIONAL SHOULDER WORKOUT FOR STRENGTH AND CONTROL

ALL LEVELS / shoulder workout / 25-50 minutes – depending on your fitness level

Equipment: 2x dumbbells, 1x small plate, 1x larger plate

Today’s workout, as the name indicates, focuses on your shoulder strength. This is a body part we often tend to neglect. But since most of us spend our working week hunched over computers or behind the wheel, our shoulders are taking a big a toll.

Philip Irgang, our personal trainer from EVO Lucerne, is in charge of this training session – a shoulder workout for strength and control.  

This workout consists of 7 exercises. Each exercise should be performed for 75 seconds, with a 15-second break. The number of rounds depends on your fitness level (beginner – 2; intermediate – 3; advanced – 4). Make a 2-minute pause between each round.

1. Rear delt-crusher 
2. Loaded push-up 
3. Wall plank 
4. Unilateral military press — right side
5. Weighted airplane – right leg
6. Unilateral military press — left side
7. Weighted airplane – left leg

WORKOUT SETUP

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment:

• Dumbbells = water bottles filled with water and / or sand
• Weight plates = bag with some weights, such as books, cans of food

WORKOUT EXERCISE LIST

1 – REAR DELT-CRUSHER

75 seconds, 15 seconds rest

• With legs hip-width apart, hold a dumbbell in each hand. 
• Angle your torso forward and bend your knees. Keep your back straight, core tight and shoulder blades squeezed together. Hold the dumbbells in front of your knees. This is the starting position.
• Exhale and raise your arms up until they form a straight line with your back. Without pausing, make a circle with the weights until your arms return to the starting position. 
• Perform the exercise slowly with maximum engaged core and neutral spine.
• Perform for 75 seconds. 

2 – LOADED PUSH-UP

75 seconds, 15 seconds rest

• Place a suitable weight plate on your back. Extend one leg at the time until you’re in a plank position.
• Then, keep your arms straight, shoulders above wrists, and body in a straight line. Engage the core and glutes.
• Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
• Push the body upwards and return to the start position.
• Perform the exercise very slowly – 5-6 seconds down and 5-6 seconds up.

3 – WALL PLANK

75 seconds, 15 seconds rest

• As the name of the exercise states, you should start close to a wall, but facing away from it. 
• Place your hands on the floor, shoulder-width apart. 
• Walk your legs up to the wall. Raise them until you reach a plank position. 
• Keep your core tight and your back in a straight line.
• Hold for 75 seconds.

Phillip’s progressions:

• Easy: Plank with your knees bent.
• Intermediate: Place your hands under your shoulders.
• Hard: Place your hands closer to your hips.

4 – UNILATERAL MILITARY PRESS – RIGHT SIDE

75 seconds, 15 seconds rest

• Stand with feet hip-width apart and hold a weight plate with both hands.
• Lunge back with one leg.
• With both arms bring the weight plate above the opposite shoulder. Release one hand and continue holding the weight with only one arm above your shoulder.
• Set your shoulders, engage the core and keep your hips square.
• While maintaining the posture, slowly press the weight overhead. 
• Return and repeat.

5 – WEIGHTED AIRPLANE – RIGHT SIDE

75 seconds, 15 seconds rest

• Stand with feet together, holding a suitable weight with both hands at waist level. 
• Lift one of your foot and move it backwards, while bending the rest of your body forward.
• Your arms should be straight, with the weight in your hands. 
• Bring the weight over your head while slowly lifting your leg to a knee raise position. Keep this position for a short time.  
• Then, slowly move your leg bac and start bending forwards with hands extended.
• Return to starting position and repeat.
• Keep your core engaged throughout the exercise.
• Try not touch the floor with your lifted foot for all 75 seconds.

6 – UNILATERAL MILITARY PRESS – LEFT SIDE

75 seconds, 15 seconds rest

7 – WEIGHTED AIRPLANE – LEFT SIDE

75 seconds, 15 seconds rest

If you enjoyed this shoulder workout, you will also enjoy:

• 35-min functional strength workout
• 30-min functional workout for strength
• 30-min Pilates workout for strength and power
• 30-min full-body HIIT workout