Shoulders Athletic Workout - 60min Advanced
Develop explosive overhead power and rock-solid shoulder stability with this advanced athletic session. You will combine heavy overhead presses with functional movements like the Half Turkish Get-up and rotational punches to ensure your strength translates to performance. This workout builds resilient triceps and capped shoulders while challenging your core and coordination.
Ideal for overhead athletes, CrossFitters, or advanced lifters looking to improve vertical power and shoulder durability. This is designed for those who need functional strength that carries over to sports like volleyball, swimming, or tennis.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets (Overhead Press), 60s between accessories (Raises), and 30s during the final burnout and punch sets.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a slight forward lean and drive the handles up at a 45-degree angle to target the upper chest and front delts.
Lateral Raise
Shoulders
Lead with your elbows and imagine pouring out two pitchers of water at the top of the movement.
Front Raise
Shoulders, Abs
Stop the movement at shoulder height and avoid using body momentum to swing the cables.
Reverse Grip Triceps Extension
Triceps, Forearms
Squeeze your triceps hard at the bottom of the rep and keep your shoulders depressed throughout.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot on your back foot and throw the punch explosively, maintaining tension on the cable.
Standing Overhead Press
Shoulders, Triceps
Engage your glutes and core to prevent arching your back as you press the digital weight overhead.
Skull Crusher
Triceps
Keep your elbows pinned in place and use Tonal's eccentric mode to control the weight toward your forehead.
Why this order
We start with the Half Turkish Get-up to prime shoulder stability before moving into heavy Standing Overhead Presses for maximum strength. The workout then shifts to explosive full-body power with the Squat to Press and finishes with high-rep isolation exercises to drive hypertrophy and metabolic stress. This sequence ensures high CNS demands are met while you are fresh, followed by targeted volume for muscle growth.
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This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
Can I use Spotter Mode on the heavy Overhead Presses?
Yes, Tonal's Spotter Mode is perfect for the Standing Overhead Press to help you safely complete your final reps of the 4x6 strength set.
Why are we doing Squat to Press in a shoulder workout?
This is an athletic-focused session where the Squat to Press teaches you to transfer power from your lower body through your core and into your shoulders, mimicking explosive sport movements.
How should I set the weight for the Rotational Punch?
Focus on speed and snap rather than total weight; use Tonal's digital dial to select a resistance that allows for explosive rotation without compromising your form.