Shoulder Matrix Workout w/Char Cesario
The Shoulder Matrix Workout includes 4 exercises to target all of the muscles in your shoulder complex; anterior, medial and posterior deltoids. You can perform each exercise seated, standing or on an unstable surface such as a Bosu or stability ball. Perform each exercise back to back with no break, do 10 reps of the first 3 exercises; Lateral Raise, Front Raise, Rear Deltoid Raise, followed by the ‘burn out’ as many reps as you can to failure of the final exercise; the Shoulder Press.
Lateral Raise
- Stand w/ feet hips distance apart, knees soft, chest lifted, back flat & abdominals tight
- Hold 1 dumbbell in each hand w/ arms hanging down at your sides, palms facing your body, elbows soft
- Exhale & raise dumbbells out and up to shoulder height, keeping elbows extended but soft & palms facing the floor
- Reverse direction to return to starting position
- Continue until all reps are complete
Front Raise
- Stand w/ feet hips distance apart, knees soft, chest lifted, back flat & abdominals tight
- Hold 1 dumbbell in each hand w/ arms hanging down at your sides, palms facing your body, elbows soft
- Exhale & raise dumbbells forward to shoulder height, keeping elbows extended but soft, palms facing each other & dumbbells close but not touching
- Reverse direction to return to starting position
- Continue until all reps are complete
Rear Deltoid Raise
- Stand w/ feet hips distance apart, knees slightly bent, abdominals tight & upper body bent to 45 – 90 degrees w/ straight back
- Hold dumbbells in each hand w/ arms extended toward floor, soft elbows, palms facing each other
- Exhale & bring dumbbells to shoulder height keeping a slight bend in elbows & palms facing the floor
- Reverse direction & return to starting position
- Continue until all reps are complete
‘Burn out’ Alternating Shoulder Press
- Stand w/ feet hips distance apart, knees soft, chest lifted, back flat & abdominals tight
- Hold dumbbells w/ overhand grip, palms facing forward, raise them so upper arms are parallel to floor & dumbbells are even w/ ears
- Exhale & push left dumbbell up toward ceiling, keeping elbow as close to your bicep as possible
- Reverse direction to return to starting position while simultaneously pushing the right dumbbell toward the ceiling
- Continue until all reps are complete
WARNING: You must consult your physician before you begin this or any other exercise program