Anneliese has been out injured for the past few weeks, and it would appear the extra time to plan has made her a monster! This circuit session is great for shoulder strength and stability, but you will also puff the house down! For those of you who do not know her, Anneliese is ranked number 1 or 2 (depending on how fast she runs this weekend), in Australia for 400m track. You can keep up to date with her at: www.annierubie.com
When performing this circuit, be super-aware of your neck/shoulder area. Make sure your shoulder blades are down, and you are using your deltoids (the “meaty” part of your arm – not your neck or traps).
One set of 20 – repeat twice for a 30min session, four times for an hour. Pick a weight that is not heavy, but not light for you either.
Exercise 1: Lunge with shoulder press. You can either do a stationary lunge, or a walking lunge. As you sink into the lunge, straighten your arms up above your shoulders.
Exercise 2: Dumbell push up and twist. Nice deep push up, followed by a twist with a dumbell in the hand that you raise to the roof.
|Sorry about the quality of this pic! A good twist can be seen below, but i wanted to include the option on your knees.|
Exercise 3: Fitball row. In the picture we do only one arm at a time, and if you have neck or shoulder problems, this is recommended. For the rest of you, lay your abdomen on the fitball, arch your back, and row both arms at once.
Exercise 5: Fitball rotation with dumbell. You really have to push the ball under your shoulder as you twist. Try to keep the hips still and straight, because then you also work your butt strength and your back flexibility.
Exercise 6: TRX rollout. Perfect for bracing your abs.
Exercise 7: Single leg power plate squat with side raise (shoulders). 30x60H power plate settings, but swap legs after 20 reps on the arms.
Exercise 8: Standing up and lying down with a single dum bell overhead. A great holistic exercise, incorporating a functional whole body movement with cardio… oh yeah, and shoulder burn.
Enjoy some pumped deltoids for a few hours! Remember to eat within 30min of your session, something with good protein and carbs too (studies show that chocolate milk has the perfect combo!)
Anneliese has since left IntoYou, but still helps out on an occasional basis. She also leads Run Clinics, working on technique and speed, on Sydney’s Northern Beaches. Contact IntoYou for more info.