#104 Shoulder Shield: The 30-Min Injury-Proof Workout

Targets the commonly weak stabilizer muscles that cause shoulder pain while building functional strength

Good Morning!

Here’s today's workout. As always, you’ll get out of it what you put into it.

• If you’re short on time, decrease the number of sets

• If you’re feeling ambitious, increase the number of sets or reps per minute

• Consistency beats perfection–I’m glad you showed up!

Workout #104:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. Jumping Jacks (Cardio)
   How to Do It:

   • Stand feet together

   • Jump feet out while raising arms

   • Jump back to start

   • Keep rhythm

Easier Variation: Step out one foot at a time instead of jumping, while still raising and lowering the arms in rhythm.

2. Cross-Body Mountain Climbers (Core - Obliques)
   How to Do It:

   • Plank position

   • Knee to opposite elbow

   • Alternate sides

   • Control movement

Easier Variation: Slow down the pace and reduce the range of motion, focusing on the rotational component rather than speed.

3. YTW Raises (Upper Body - Shoulder Stability)
   How to Do It:

   • Lie face down

   • Raise arms Y position

   • Move to T

   • Finish W

Easier Variation: Focus on one position at a time rather than flowing through all three positions, reducing fatigue.

4. Reverse Lunges (Lower Body - Balance, Strength)
   How to Do It:

   • Step backward

   • Lower back knee

   • Front shin vertical

   • Push to return

Easier Variation: Hold onto a support like a chair or wall while performing the movement to help with balance.

5. Side Plank with Rotation (Core - Rotational Core)
   How to Do It:

   • Side plank position

   • Thread top arm under body

   • Return to start

   • Control movement

Easier Variation: Perform from knees or hold a static side plank without the rotation component.

6. Broad Jumps (Dynamic - Horizontal Power)
   How to Do It:

   • Squat slightly

   • Swing arms back

   • Jump forward

   • Land in squat

Easier Variation: Take shorter jumps or step forcefully forward instead of jumping to reduce impact.

That's it. If you have any questions or feedback, let me know!

To recap, here's what you hit today:

• SHOULDER STABILITY SYSTEM! YTW raises develop the often-neglected muscles around your shoulder blades that prevent injuries and improve all upper body movements!

• ROTATIONAL CORE POWER! Cross-body mountain climbers and side plank rotations target your core in multiple planes of movement for true functional strength!

• EXPLOSIVE HORIZONTAL POWER! Broad jumps develop the forward propulsion strength essential for sprinting, jumping, and athletic movements in all sports!

See you tomorrow morning!

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