Shoulder Strength + Hip Mobility Accessory Workout
Primary Lift: Standing Shoulder Press
Accessory Focus: Hip mobility, groin control, single-leg balance, and core strength
Structure: 3 Rounds per section (unless noted)
Warm-Up
Jump Rope – 100 reps
Scapular Wall Slides – 10 reps
Deep Squat Hold + Reach – 30 sec
Banded Shoulder Pass-Throughs – 10 reps
Hip Airplanes (Bodyweight) – 5 reps per side
Primary Lift – Standing Shoulder Press (Front Rack)
4 Sets of 6–8 Reps
Barbell, kettlebell, or dumbbells
Focus: Keep core tight, glutes active, vertical drive
Perform as strict press or double kettlebell push press
Hip Mobility & Activation Block (3 Rounds)
Seated Internal Rotation (Leg Elevated)
One leg elevated on med ball or box
Rotate torso toward/away from the leg
10–12 reps per side
Kneeling Hip CARs
Controlled hip circles in quadruped or kneeling
6 slow reps per leg
Cossack Squats (Bodyweight or Light KB/Plate)
Wide stance, sit into one hip while keeping opposite leg straight
Weight optional
6–8 reps per side
Hip Flexor Band Lift-Offs
Seated with foot banded, pull leg up with control
10–12 per side
Hip Airplanes
Balance on one leg, open and close hip slowly
5 reps per side
Lower Body Accessory + Stability (3 Rounds)
A. Single-Leg Sit-to-Stand (From Pad or Bench) – 8 per leg
B. Lateral Step-Downs (Controlled Tempo) – 6–8 per leg
C. Copenhagen Side Plank Hold – 20–30 sec per side
D. Banded Glute Bridges (Pause at Top) – 15 reps
Shoulder Finisher (2 Rounds)
A. Reverse Incline Rear Delt Raise – 12 reps
B. Light DB Lateral Raise (Optional Band Around Wrists) – 10–12 reps
C. Banded Overhead Press (Speed Focus) – 8–10 reps