13/08/2026
My warmup for my Calisthenics day - the main focus being shoulder health and stability.
2 sets
1) DB/"whatever you have" seated shoulder External rotations x10:
Go slower on the excentric for added burn.
I like this variation because of the elbow support, which helps you keep your shoulder at the same angle relative to your torso throughout.
2) Plank leg walkouts x6 :
As far as you can.
Lower core buuuuuuurn....
3) Knee side plank w/ leg lift x30s:
Despite the name, this is a glute exercise. Really focus on pushing the ground as hard as you can with your knee, while lifting the other leg as high as you can.
4) Dolphin low-to-high plank:
Very important to keep elbows tucked in! This will activate those shoulders. Ideally, you want to think of getting your wrists in line, or even a little further out, than your elbows.
Walk it up to high dolphin pose after 30s, hold for another 30s...
5) Dip scapular shrugs x10:
Try to not bend the elbows at all. Only scaps are moving up and down.
6) Skin-the-cat + German hang pull-out combo x3 :
Fun and tough. A good shoulder opener.
7) Gorilla walk:
A fun hip opener.
