Exercise Directory
Explore all exercises. Created by PAX, for PAX.
Tag:Shoulders
Exercises
60 found
Popeye Punches
Beginner
Warm up shoulders with exaggerated punches, alternating sides or diagonally, fists at hips.
Upper Body
Shoulders
Endurance
Wilson's Wife
Advanced
WILSON'S WIFE
Inverted military press with feet on partner's shoulders, like a BTTW (handstand) without a wall.
Upper Body
Shoulders
Partner
Werewolf
Intermediate
WEREWOLF
Flow from downward dog to low plank, upward dog, and back, pushing through shoulders for burn.
Upper Body
Shoulders
Core
Plank
We're Not Worthy
Intermediate
Extend arms outward and lower/raise them like a front raise; great with bricks or other arm exercises.
Shoulders
Upper Body
Coupon
Upright Row
Intermediate
UPRIGHT ROW
Lift a rock, block, log, kettlebell, or small 2.0 from waist to chin with a close overhand grip.
Shoulders
Upper Body
Coupon
Tie Fighters
Beginner
TIE FIGHTERS
In a lunge position, perform Baby Arm Circles (BAC) forward with the right leg forward and backward with the left leg to balance the Force.
Shoulders
Lunges
The Swimmer
Intermediate
THE SWIMMER
With a brick in each hand, perform the freestyle stroke.
Coupon
Core
Shoulders
The Chinook
Beginner
THE CHINOOK
Perform overhead arm circles to mimic the motion of a Chinook helicopter.
Shoulders
Flexibility
Upper Body
Spiderman Crawl
Intermediate
SPIDERMAN CRAWL
A low crawl that mimics Spiderman's wall-climbing style, combining elements of a bear crawl.
Crawl
Full Body
Core
Shoulders
Solo Tesh
Advanced
SOLO TESH
From the clean position, single-arm press the kettlebell overhead for 10 seconds, then return to clean and hold for another 10 seconds. Repeat with the other arm as desired.
Upper Body
Shoulders
Triceps
Sixty Second Arm Circles aka SSACs
Intermediate
SIXTY SECOND ARM CIRCLES AKA SSACS
Start in T Plank, alternate arm circles and rolls for LBCs and merkins, over 60 seconds.
Upper Body
Shoulders
Core
Routine
Timer
Shoulder Blaster Special
Advanced
SHOULDER BLASTER SPECIAL
A series of shoulder exercises done in cadence without rest, led by the Q's discretion.
Shoulders
Upper Body
Routine
Seal Jacks
Beginner
SEAL JACKS
Side-straddle hop with arms in front instead of overhead.
Plyometrics
Full Body
Shoulders
Jump
Sandstorm
Beginner
SANDSTORM
PAX jump continuously with arms overhead for 1 minute, just like the gamecock defense on 3rd down.
Plyometrics
Shoulders
Jump
Timer
Endurance
Rocks Up - Rocks up
Intermediate
ROCKS UP - ROCKS UP
Lying on your back with feet flat, raise hips so only feet and shoulders touch the ground, then lift rocks overhead with tricep extension before lowering them back down.
Full Body
Glutes
Triceps
Shoulders
Rock-ee
Advanced
ROCK-EE
A burpee with a rock: drop down with the rock for the burpee, use it for the push-up, and lift it overhead to finish.
Burpee
Full Body
Triceps
Shoulders
Randys
Intermediate
RANDYS
With arms straight out and palms down, move arms up and down 6 to 12 inches in cadence, just like Randy from A Christmas Story.
Shoulders
Endurance
Upper Body
Railroaders
Advanced
RAILROADERS
Groups take turns on railroad ties: 20 overhead presses, planks; 20 curls, Al Gore; 20 dips, flutter kicks; 20 bent over rows, lunges. Repeat or modify as desired.
Upper Body
Shoulders
Triceps
Chest
Core
Plank
Lower Body
Glutes
Lunges
Full Body
Routine
Partner
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