My Top 2 Unique Shoulder Burnouts

Kelsey Lensman ATC


     Shoulders are my favorite muscle group to train and that is 100% it. So, as a result I tend to come up with some out of the box shoulder burnouts to do at the end of the workout to really feel the burn (and the pump – not going to lie).  Today were two of my most unique burnouts that incorporated shoulders, but also abs like crazy! By the end of the burnout I couldn’t tell which one that was sorer. Add these two to an end of a shoulder burnout and let me know what you think! Remember, work hard, but also work smart!


Exercise 1: Kneeling Treadmill Pushes

Begin in a kneeling position with your arms tight towards your body (almost in a tricep pushup position) and the end of the treadmill that is turned off. As you push the belt on the treadmill forward, brace your abs and extend your arms out. Return back to the bottom of the treadmill to begin another rep. Try for 5-10 reps and you will be feeling it.


Exercise 2: Rowing Machine Plank Walks

Begin by putting your feet on the rowing machine seat and arms extended. Walk up and back the length of the rowing machine while keeping your arms directly under your shoulders each time. If this is too much pressure on your wrist or you want to make it a little more difficult, make a fist and walk up/back with a fist. If this is too hard and you are unable to maintain a proper plank position, put your knees on the rowing seat instead. This will make it much more manageable, but will still burn. Remember, form over ego! Another want to make it more difficult is add a small band around your wrists. Maintain a good position with your arms directly under your shoulders without letting the band pull you in. This will make it burn like crazy! Try for 5 whole reps (down/back =1) and you will be falling off the rower after!


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