"Building Bulletproof Shoulders"

Today I wanted to talk about building strong and healthy shoulders. This is the first part of a three-part series that we will be bringing you. Before we do anything heavy overhead, we want to make sure that the muscles of the shoulder girdle are properly activated. Watch the video and run through the moves. Once we get good at the sequence, it only takes a few minutes to run through. So, every time you see something involving the shoulders, which is a lot, make sure to get them activated. This is also helpful for anyone that has chronic shoulder pain or is recovering from a shoulder injury.

Stay Strong,

Warm Up (3 Rounds):

  • 30 Jump Rope
  • 20 Rope Slams
  • Hollow Body Hold (10 sec)


  • Shoulder Activation Sequence (See Video)

Strength (4 Rounds):

  • 10 Step Ups (5/5)
  • 3-5 Strict Chin Ups
    * Work up in weight on step ups *

Met-Con (EMOM For 20 Min):

  • 200m Run
  • 5-7 Handstand Push Ups OR 2x Seated DB Press (30/15)
  • 10-15 V-Ups
  • 15 KB Swings (53/35)

Mobility (NFT):

  • Lizard Pose
  • Pigeon Pose
  • Couch Stretch
  • Banded Shoulder Distraction
  • Ankles/Calves
  • Cobra
  • Foam Roll