30 day Ayesha: Day 3

Today is all about shoulders! You can let the videos auto-play, or if you’d like to see the descriptions and related tutorials for each video, click the links below. If you find the pole shoulder press is too challenging for now, use the modified shoulder press instead.

Remember to write down how many sets and reps you do—that way you can increase by one or more next time!

Scapula drills 2 sets, 8-15 reps

Internal shoulder rotation 2 sets, 8-15 reps

External shoulder rotation 2 sets, 8-15 reps

Up and neutral scapula 2 sets, 8-15 reps

Pole shoulder press or Modified shoulder press 2 sets, 2-6 reps

Pole push 2 sets, 8-15 reps

Pole rows 2 sets, 8-15 reps

Wall handstands No more than 10 times.

Shoulder clock stretch 3 times, moving slowly.

Up and over stretch 2 times on both sides, using passive stretching.