Jakob | Move or Die

I. Shoulder Wrings - Lift the arms to shoulder height - Use the thumbs as an indicator - Lower your shoulders to the front - Till the thumbs look backward - Rotate the upper body 10 Reps - 3 Sets - Rest as needed

II. Lying External Rotation - Use a small weight or a dumbbell - 1-3 KG will do - Rest the elbow on the hip - Slowly lift and lower the weight 5-8 Reps - 5 Sets - Rest 60'

III. Seated External Rotation - Use a small weight or a dumbbell - Rest the elbow on your knee - Slowly lift and lower the weight 5-8 Reps - 5 Sets - Rest 60'

IV. Dumbbell Flies - Start with the arms at 90° at the side of your torso - Lift the elbows to the height of the shoulders - Lift the dumbbells - Come back slowly 3-5 Reps - 1-5kg per hand - 3 Sets - Rest 90'

V. Cuban Rotation - Use a stick or a barbell - Hold it in front of your chest - Look for a 90° in the elbows - Raise your arms till you are over your head - Slowly lower down again - Shoulders stay low - Keep the angle always at 90° Do 3-8 Reps - 3 Sets - Rest for 90'

Have a great practice with these! Good weekend to you, Jakob MoD