VR – Shoulder Strengthening workout

Circuit x 2

This shoulder strengthening workout targets all three heads of the deltoid while reinforcing scapular stability, postural alignment, and dynamic control. It blends bodyweight drills, dumbbell work, and medicine ball agility to build strength through safe, functional ranges. Ideal for clients recovering from shoulder limitations, improving overhead mechanics, or building resilient upper body strength.

Key Benefits
Builds shoulder strength and endurance across multiple planes

Activates rotator cuff and scapular stabilizers for joint integrity

Improves posture, overhead mobility, and neuromuscular control

Supports injury prevention, athletic transfer, and lifting mechanics

Includes odd-position loading to challenge proprioception and coordination

LAR UMT
Split Squat with T-Spine External Internal Rotation
reps 10 each side
0 Bodyweight
Tempo controlled
Rest 10 Sec
Dynamic Stretch to prepare the hips and Thoracic Spine.
Set Reps Tempo Rest
1 10 each side Controlled 10 Sec (h:m:s)
2 10 each side Controlled 10 Sec (h:m:s)
ULT
Wall Alternating Overhead Reach
reps 10 each side
0 Body weight
Tempo controlled
Rest 10 sec
Set Reps Tempo Rest
1 10 each side Controlled 10 sec (h:m:s)
2 10 each side Controlled 10 sec (h:m:s)
LMT
Medicine Ball Shoulder to Shoulder Quick Agility Shuffle
time 30 sec
0 as can handle
Rest 15 Sec
Enhances quickness and coordination in the feet with the upper body while moving load across the body and in the lateral direction.
Set Time Rest
1 30 sec h:m:s 15 Sec (h:m:s)
2 30 sec h:m:s 15 Sec (h:m:s)
LMT
LMT – Scapula Pull and reach open
reps 8-10 each side
load moderate
Tempo controlled
Rest 10 Sec
Set Reps Load Tempo Rest
1 8-10 each side Moderate Controlled 10 Sec (h:m:s)
2 8-10 each side Moderate Controlled 10 Sec (h:m:s)
LLT
DB Scaption
reps 8-10 each side
load light
Tempo controlled
Rest 10 Sec
Set Reps Load Tempo Rest
1 8-10 each side Light Controlled 10 Sec (h:m:s)
2 8-10 each side Light Controlled 10 Sec (h:m:s)