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squat press with arnold twist
squat press with arnold twist
User a pair of 6kg dumbells to start, then progress the weight ensuring good form (don't push to lift too heavy too soon)
12-10-8
lat pulldown
lat pulldown
Select a weight that is, in total, similar to the weight lifted in the squat press. Pull down can be executed faster than the slower, controlled return to the top. Increase the weight as comfort allows. Experiment with grip for the best feel, though don't go too wide.
12-10-8
Rear abduction squat with core ball lift
Rear abduction squat with core ball lift
Begin with a ball approximately 2-3kg and ensure movement is well-practiced before using a heavier one.
Take one leg to the rear and across so that the rear knee ends up in-line or just beyond the front foot. Alternate lunging leg each repetition. Perform 12 lunges with each leg then rest for 30 seconds and repeat to a total of three sets.
Standing dumbell shoulder complex 1
Standing dumbell shoulder complex 1
Start with a light pair of dumbells, around 3 or 4kg each then up the weight when they fully extended arm position (4th picture) becomes manageable. Work with a small flexion in the knees otherwise the lower back will bear the strain of the exercise
12-10-8
swiss ball core twists
swiss ball core twists
Start with a light dumbell around 2kg until movement and shoulder positioning is well-practiced. Consider using more speed for lightweight sets then slowing down for the lower rep heavier sets
eg. 15 reps with a 2kg @ high speed
12 reps with a 3kg @ medium speed
9 reps with a 4kg @ slower speed
bent-over reverse flye
bent-over reverse flye
Ensure you start in a comfortable "seated" position and start with quite light dumbells. Keep elbows slightly bent and pull the dumbells up and out as you sharply exhale, then return to start position as inhaling
NB. If it feels as though your shoulder blades are pinching at the top of the movement, try keeping your elbows slightly closer to your sides.
12-10-8
dumbbell bench flye
dumbbell bench flye
Start with quite light dumbells until the lower (arms wide) position is OK to lift out from. As per the reverse flye above, bend the elbow towards hips if shoulder blades pinch at the bottom of the movement
12-10-8
external shoulder rotations with one-legged stability hold
external shoulder rotations with one-legged stability hold
Use light weight dumbells 1-2kg and perform the movements quite slowly
Weight can be increased after a while but be extremely careful
20 repetitions per each leg, rest between sets
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