Healthy Shoulders
Our goal is to strengthen not just the anterior and posterior deltoids, but to take the shoulder through its full range of motion. We want to build functional strength, flexibility, and help reduce the chances of injury.

Photo	Exercise	Sets	Reps	Comments
	Reach and Raise	2	12	Stretch the shoulders and warm up before you begin. Rotate the arms in circles until you feel a bit of a burn.
	Overhead Squat	2	15	Do a few regular squats to get the legs and hips warmed up and stretched out. Then move on to overhead squats. If you have dumbbells or weights use those, but if not your stretch bands will do just fine. Keep your back straight and arms extended directly over your head. Work more on getting a deep stretch and staying balanced rather than speed or max reps.
	Alternating Overhead Press	3	12	Use moderate weight/resistance. Three sets with a one minute break in between.
	Bench Press	2	12	Two sets of bench press using dumbbells or resistance bands. Make sure you lay on a bench, ball, or foam roller so your arms get full extension. If you can't do any of these, do push-ups instead.
	Front Raise	2	10	Two sets, medium to heavy resistance with a one-minute break between.
	Lateral Raises	2	10	Two sets using medium to heavy resistance. Take a one-minute break between sets.
	Cross Row	2	16	Use light to medium resistance. Two sets with a minimal break in between. When you've completed the second set, take a one minute break and go into the stretches.
	Arm Y	1	12	One set of 12 reps on your stability ball.
	Arm T	1	12	One set of 12 reps on your stability ball.
	Arm L	1	12	One set of 12 reps on your stability ball.
	Arm W	1	12	One set of 12 reps on your stability ball.

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