Kettlebell Arm Bar
Sets: 3 Reps: 12 each
Set-Up
• Lie flat on the floor with the kettlebell pressed overhead and the same side knee
flexed
• Opposite arm and let should begin and remain in a fully extended position
Performance
• In a controlled manner, roll the flexed knee over the opposite leg until the
kettlebell is stacked over the shoulder
• Maintain kettlebell position (stacked over shoulder) throughout movement
SHOULDER STABILITY
Kettlebell Arm Bar w/ External Rotation
Sets: 3 Reps: 12 each
Set-Up
• Lie flat on the floor with the kettlebell pressed overhead and the same side knee
flexed
• Opposite arm and let should begin and remain in a fully extended position
Performance
• In a controlled manner, roll the flexed knee over the opposite leg until the
kettlebell is stacked over the shoulder
• Externally rotate your shoulder at the top of the movement and repeat the
rotation
• Maintain kettlebell position (stacked over shoulder) throughout movement
SHOULDER STABILITY
Feet-Elevated Scap Push-Ups
Sets: 3 Reps: 12
Set-Up
• Begin at the top of a push-up position with the feet elevated on top of a box or
platform
• Ensure the chin is pull down toward the chest
Performance
• Without allowing the elbows to flex, let the shoulder blades come together (retract)
• From this position, push-up to protract the shoulder blades and return to starting
position
• Maintain a neutral hip position with core engaged
SHOULDER STABILITY
Single-Leg Scap Push-Up
Sets: 3 Reps: 12 each leg
Set-Up
• Begin at the top of a push-up position with one foot elevated
• Ensure the chin is pull down toward the chest
Performance
• Without allowing the elbows to flexor allowing the hips to rotate, let the shoulder
blades come together (retract)
• From this position, push-up to protract the shoulder blades and return to starting
position
• Maintain a neutral hip position with the core engaged
SHOULDER STABILITY
Kettlebell Waiter’s Carry
Sets: 3 Reps: 3 trips each (down & back = 1 trip) ~20 yards
Set-Up
• Hold the kettlebell by the handle in an upside down position and press overhead
• Fully extend the arm overhead with the opposite arm out to the side at shoulder
height
Performance
• Begin walking with the kettlebell pressed overhead
• While walking, maintain arm position with an engaged core
SHOULDER STABILITY
Kettlebell Banded Bench Press
Sets: 3 Reps: 12
Set-Up
• Loop a band through a kettlebell and place on both ends of the barbell
Performance
• Slowly un-rack the barbell and stabilize over the chest
• Flex elbows until barbell touches the chest
• Extend elbows until starting position is achieved
• Control and stabilize the barbell throughout the full range of motion
SHOULDER STABILITY
Hand Switches
Sets: 3 Reps: 12 each
Set-Up
• Begin in the top of a push-up position with the feet on the floor
• Place an aerobic box (step of about 6 to 8 inches) to the side of the body
Performance
• With minimal elbow flexion, reach up and place your right hand on the step
• Follow this movement with a sequential movement with the left hand
• “Walk” down to the right side of the step Follow it immediately with your left hand
• Once both hands are on the right side of the step, repeat movements in the
opposite direction
• While maintaining an encaged core do not allow the hips to drop or rotate
SHOULDER STABILITY
Alternating Shoulder Taps
Sets: 3 Reps: 12
Set-Up
• Begin in the top of a push-up position with the feet on the floor and hands
stacked directly underneath the shoulders
Performance
• Lift one hand and touch the opposite shoulder
• Return hand to starting position and repeat with opposite hand
• While maintaining an encaged core do not allow the hips to drop or rotate
SHOULDER STABILITY
Stability Ball Push-Up Hold
Sets: 3 Reps: 20-30 seconds
Set-Up
• Begin in the top of a push-up position with the feet on the floor and hands
stacked directly underneath the shoulders on top of a stability ball
Performance
• Hold a push up position on the stability ball
• While maintaining an encaged core do not allow the hips to drop or rotate
SHOULDER STABILITY
Banded External Shoulder Rotation
Sets: 3 Reps: 12
Set-Up
• Loop a band around a stable object at shoulder height
Performance
• Rotate 90 degrees so the band runs across the back and arm
• Hold the band at shoulder height and punch the band out (palms down)
• Externally rotate the hand (neutral grip position) and return to starting position
• Keep the neck and spine in a neutral position
• Keep core engaged throughout range of motion
SHOULDER STABILITY
