WW #11: Killer Shoulders HiiT

Do It Now!

WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it!

Shoulders:

Your shoulders (deltoids) are made up of 3 heads:

1. Anterior Head
   • Located at the front of your shoulder
   • It flexes your arm (raises your arm in front of you) and internally rotates your arm (it rotates your arm towards the midline of your body)
   • Sample Exercise:  dumbbell shoulder presses
2. Middle Head
   • Located at the side of your shoulder
   • It abducts your arm (raises your arm out towards to side of your body)
   • Sample Exercise: dumbbell side lateral raises
3. Posterior Head
   • Located at the back of your shoulder
   • It extends your arm (lowers your arm behind you) and externally rotates your arm (it rotates your arm away from the midline of your body)
   • Sample Exercise: rear deltoid flyes with resistance band

Here's a workout to help you build up all 3 heads of your shoulders!

Equipment Required:

• Use TabataTimer.com for your timer
• Shock-absorbing surface, such as interlocking floor mats
• A Bench
• A Resistance Band
• A RumbleRoller Foam Roller
• Various Dumbbells (I use 8, 10, 12, 15 and 20 pounds)
• A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine!

Exercise Technique Review: