ATHLEAN-X™ | The ULTIMATE Shoulder Warmup Routine @athleanx | Uploaded August 2024 | Updated October 2024, 1 day ago.
When you hit a shoulder workout, do your shoulders feel stiff and achey? This could be due to the fact that you aren’t giving proper attention to your shoulder warmup. I put together a small 5 exercise sequence that you can do to make sure your shoulders are primed and ready to go before you start your workout.
Not only can this be done with a single weight plate, but it will also target all 3 heads of the delts and take you through all 3 planes of motion (frontal, sagittal, and transverse) so you can be ready for any shoulder exercises you have programmed for your workout.
I call this sequence “The Fluid 5”
First up is the halo, which will help to warm up the rotator cuff muscles by taking the shoulder smoothly through external rotation. Perform 8 reps clockwise and 8 reps counter clockwise.
From there, you will immediately perform the plate 8, a frontal plane movement that mimics the shape of a figure 8 laying on it’s side. This will help get your front and middle delts ready for your coming workout. Your goal is to create 8 figure 8’s.
Next up is the plate shovel. Be sure to lean forward a bit so you can ensure that the focus of the movement is on the rear delts. Get the plate up and over your shoulder, like you are shoveling dirt over your shoulder, to get add in some additional work for the rotator cuff. Perform 8 reps here.
Transition directly into plate press outs, which will get you ready for the elevated arm position needed when you perform your shoulder workout. Do this for 8 reps.
Lastly, you will seamlessly move into the rocking press up. The rocking momentum of this move will help to get your arms fully overhead to prep you for overhead pressing while having your entire shoulder joint ready to go. Like the others, 8 reps are prescribed.
Once you go through this Fluid 5 sequence, your shoulders will be feeling better than ever and primed for the work ahead. Make sure to include this at the beginning of every shoulder workout you do.
You can subscribe to this channel here - bit.ly/2b0coMW
Get Your Workout & Meal Plan:
📝 athleanx.com
Connect With Me:
👉 instagram.com/athleanx
For more tips on how to get the best body possible, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
When you hit a shoulder workout, do your shoulders feel stiff and achey? This could be due to the fact that you aren’t giving proper attention to your shoulder warmup. I put together a small 5 exercise sequence that you can do to make sure your shoulders are primed and ready to go before you start your workout.
Not only can this be done with a single weight plate, but it will also target all 3 heads of the delts and take you through all 3 planes of motion (frontal, sagittal, and transverse) so you can be ready for any shoulder exercises you have programmed for your workout.
I call this sequence “The Fluid 5”
First up is the halo, which will help to warm up the rotator cuff muscles by taking the shoulder smoothly through external rotation. Perform 8 reps clockwise and 8 reps counter clockwise.
From there, you will immediately perform the plate 8, a frontal plane movement that mimics the shape of a figure 8 laying on it’s side. This will help get your front and middle delts ready for your coming workout. Your goal is to create 8 figure 8’s.
Next up is the plate shovel. Be sure to lean forward a bit so you can ensure that the focus of the movement is on the rear delts. Get the plate up and over your shoulder, like you are shoveling dirt over your shoulder, to get add in some additional work for the rotator cuff. Perform 8 reps here.
Transition directly into plate press outs, which will get you ready for the elevated arm position needed when you perform your shoulder workout. Do this for 8 reps.
Lastly, you will seamlessly move into the rocking press up. The rocking momentum of this move will help to get your arms fully overhead to prep you for overhead pressing while having your entire shoulder joint ready to go. Like the others, 8 reps are prescribed.
Once you go through this Fluid 5 sequence, your shoulders will be feeling better than ever and primed for the work ahead. Make sure to include this at the beginning of every shoulder workout you do.
You can subscribe to this channel here - bit.ly/2b0coMW
Get Your Workout & Meal Plan:
📝 athleanx.com
Connect With Me:
👉 instagram.com/athleanx
For more tips on how to get the best body possible, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
