0:05 hey guys alex here creator of the crogfit app and i am ready to guide you through today's band workout for shoulders five exercises with 40 seconds work 20 seconds rest i'll guide you through it and do it myself i'm really looking forward to it the weather is beautiful it's nice and warm before we get started make sure you give this video a thumbs up and let's get into it okay so coming into exercise one which is a banded shoulder press i'm kneeling because that's the resistance appropriate for this band whether you're standing or kneeling is up to you get ready to start with 40 seconds three two one let's go 40 seconds in a shoulder press core strong make sure you're fully extending the arms at the top have a slight pause
0:50 squeeze the shoulders and bring the band and your hands back down to about chin height elbows just in front of the body like i was saying about the resistance find the angle and how far away you are from the band for how heavy it feels and rest 20 seconds rest we're going to stay on this same exercise three sets now so keep resting it's a hot one today oh okay get ready for round two
1:36 the reason we're staying on the same exercise is because we want to get that fatigue in the exercise let's go and the fatigue and the exercise is what's going to get blood flow in the area galactic burn which will then help build muscle in that area all five of these exercises are going to be working the shoulders be in different ranges different exercises to work different angles [Music] i can feel now this one it's getting tougher make sure you're controlling eccentric motion down not just dropping down
2:22 and rest that's two done one more to go so like i said i'm in a kneeling position you can of course do this in a standing position if you have a longer band than this one more in this exercise and that shoulder press down get ready in three two one make sure your stomach is in strong back shoulders back squeeze your shoulder blades together and don't stop keep going now final set of this exercise
3:13 working across the deltoids the traps five two one rest for twenty we're moving into a lateral raise where we're gonna have standing on one foot and holding on with the other hand here in a lateral raised position of course you can attach the band onto something low like a kettlebell but it's easy just having it strapped underneath one foot if the resistance feels right let's go lateral raise come down slow and lift hopefully the tension of your band is appropriate if not then attach the band onto something low a little bit further away
3:58 use these lateral deltoid muscles to lift up straight to the side and keep your elbow up high have that slight pause at the top squeeze contract control down and rest there we're actually going to stay on the same side the same reason i said earlier on is that we want to fatigue out that one side before switching if you have one of those bands with the handles on you could be doing both at the same time here four sets because we're going to be going for two sets each arm if you could work both arms at the same
4:44 time that's four sets even more work let's go same side you want to come down to a point where the tension starts to loosen off don't spend too long where it's easy you want to spend as much time where it's hard to get the time under tension on these muscles up here keep your head back shoulders back and embrace the burn okay it's definitely working now oh keep going and rest okay rest there what we're
5:31 going to do is switch arms if you're working both arms at the same time then you're two out of four sets through we are now going to do the same on the other arm so set the cable the band underneath one foot hold on to the opposite hand or of course attach onto something lower a bit further away for more tension if you need it let's go you may find that one arm is stronger than the other i've always had a slight dodgy left shoulder so this shoulder is a bit weaker than the right good thing about band training you can isolate one arm at a time and give the muscle and the shoulder and the arm what it
6:17 needs at the whatever level it's at yeah it hurts it's working good technique always if you hit failure you can stop pause rest and carry on and keep good technique rest there so let's stay on the same side rest about 20 seconds you'll find these workouts compared to normal workouts where you rest for much longer a bit harder with a short amount of rest we're getting that tension get ready let's go final set here in the lateral raises
7:03 we want to get those delts working across the sides and up here on the traps try not to lift the shoulders up you want to try and depress the shoulders down and back and then lift so everything's in the right position keep the tension don't come down too low ah and rest there okay lateral raise is complete we're now going to move the same exercise but front raise which is going to work upper pecs and front delts a little bit more as well as everywhere else so we're going to focus a focus on again is the same arm same leg underneath
7:49 lifting up okay from here again we're working on the same arm for two sets let's go and then switching if you need slightly longer take this foot away you've got more tension back says meowing because when the sun reflects on my fitbit it creates a reflection and he chases it it's hilarious you may come into shot anytime again if you've got a band that's suitable with two handles maybe or a band that has good enough resistance you could be doing both arms at the same time here and then you'll get four sets done rather than to each arm that's fine as well
8:35 and rest let's just change the angle of this camera slightly upwards there we go same side same side it is the same side i've just changed my angle get ready three two one lift same side and like i said about the lateral raise don't come down so far that you lose tension here's resting we don't want to rest we want to keep the tension in that front delt upper pecs traps and you can come a bit higher than shoulder height here wherever the tension feels good just don't come all the way above your head because that will be too easy because the higher you get up
9:22 the less resistance there's going to be above your head so keep your hand as far away as possible [Music] keep going and rest okay that's two sets done halfway through in the front race so let's switch over left hand for me underneath left foot baxter's sitting on the phone so i really hope it doesn't pause the timer he's done that before get ready let's go let's burn out the other arm now 40 seconds good technique from the start just like in the lateral raise shoulders down and back
10:19 and don't fall down control down [Applause] it's funny sometimes it feels easy and then out of nowhere it's like you hear a brick wall that's good that's good resistance band training rest that's one one more to go i'm sweating half because the sun half because the workout get ready relax your shoulders in this rest enjoy the rest let's go like i said before
11:06 try to keep your hand as far away from you as possible if you're in here you're going to be utilizing other muscles i want you to have a big arc if it gets too hard you can step in you've got a bit less less resistance oh it's working this left arm [Music] keep going i've hit failure rest and lift and now rest 20 seconds rest let's move on into the next exercise which is the pull apart bring your band up together now hands at the edge or wherever you need
11:52 from here all you do is pull apart and the band touches your chest i'm gonna stay here for three sets from the same exercise get ready two one let's go just like i was saying before is that this may start easy but trust me these muscles will hit fatigue what i want here is your head back shoulders back squeeze your shoulder blades together arms stay straight [Applause] into the chest gonna squeeze our shoulder blades together rear delts are gonna be working traps and strong scapular muscles here
12:40 it's getting hard and rest if that's set one two more sets of that it's gonna hurt enjoy the rest here to make it harder you can obviously narrow the grip here to make it tighter if you arrive on the edge of your band then you can't make it any easier apart from maybe limiting the range just to halfway let's go squeeze shoulder blades together you can walk around doing this one the burn will really come in those traps those trapezius muscles in the upper back behind the shoulders
13:28 arms straight and locked out keep going if you hit failure shake it off and carry on and rest that's too darn one more to go oh look how dark it is when i come in the shade i need the rest from the sun it is hot today it's bank holiday friday not that it matters in isolation get ready five seconds and we start the third and final uh round of this exercise let's go don't forget that slight pause in the
14:13 chest pause here and squeeze a lot of um benefit and success from bad workouts comes from the mind to muscle connection meaning you can't just let the band do the work you have to do the work as well by squeezing the muscles you want to work [Music] also very good for posture because so many of us have tight chest and weak back and this will help balance that off oh it's burning two one uh 20 seconds rest and we move into the final exercise which is going to be a face pull now i need a kettlebell here you can attach the band onto something
15:00 low and go a bit further away i've got a kettlebell down here i'm going to attach the band because we're going to go for a face pull you can do this with an attachment at any level 40 seconds let's go you can attach the band onto a door handle at chest height or down on the floor so it's a bit more of a angled upright row if it was higher it'll be a bit more of a face pull but either way elbows drive movement squeeze shoulder blades together chest up
15:45 elbows back and high [Applause] and rest let's just lower this angle slightly so you can see a little bit more we got two more minutes to the end of the workout so you can see i've attachment down low you can attach at door handle height and that's fine as well two one let's go and of course the further you go the harder it's going to be if you're using a kettlebell then obviously the heavier the better otherwise you're going to pull that kettlebell over like i almost am
16:41 elbows back and high hands lifting shoulder blades together chest up and rest you hear that it's gone a bit quieter in the beak because bax is sitting on the phone thanks let's listen out for the start of the third and final round of this exercise there you go go on chase that chase that let's go 40 seconds final one keep up the tension [Applause]
17:30 that means no one can hear the music back stuff get off of it keep going move away if you need to make it harder grip hard tense the arms shoulders back almost there oh rest workout complete 17 minutes of work and just in case you wanted to see what bax was doing get off get off baxter i know you're happy out here where's the phone there you go using the croc fit timer for 40 seconds work 20 seconds rest make
18:17 sure make sure that you download the crochet app it's free to download the home foot one plan is currently 99 p and giving proceeds to charity make sure you click subscribe and you check out the banded playlist i've got other resistance band workouts there as well so i hope you enjoyed that workout these shoulders are pumped now here's pickles as well being naughty get back inside there okay i better go see you later you
