Workout Routines

The Eternal Beach-Body Plan: Workout 6

Tune up your shoulders, legs, and lower back with this mobility-enhancing session.

by
Bench Barbell Press
GCShutter / Getty
GCShutter / Getty
Duration 60
Exercises 12
Equipment Yes

The beginning stages of the Eternal Beach-Body Workout Plan are all about creating a foundation for later muscular development. And while "foundation" typically refers to baseline strength or musculature, this workout plan is also dedicated to enhancing your mobility, particularly in sensitive joints like your shoulders and hips.

Without fluid hips and shoulders, foundation-building exercises like the bench press and lat pulldown are all but impossible—so focusing on these mobility exercises will be especially important in the long run.

Directions

Do each exercise as straight sets; complete all sets of each exercise before moving on to the next.

Make sure you pay attention to the designated rest—45 seconds isn't a lot of time, and you'll be well served by tracking your rest periods on your watch or your phone.

When doing mobility exercises, make sure you use light weights, if you use weights at all. You'll be training small stabilizing muscles, so you don't need much weight to benefit.

The Eternal Beach-Body Workout Plan Workout 6: Hips and shoulder tune-up

Exercise 1.

Resistance Band Pull-apart Shoulders Drill You'll need: Resistance Band How to
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2 sets
12 reps
45 sec. rest

Exercise 2.

Vertical Foam Roll Shoulders Drill You'll need: Foam Roller How to
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2 sets
12 reps
45 sec. rest

Exercise 3.

Neutral-Grip Lat Pulldown You'll need: Lat Pulldown Bar How to
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2 sets
10 reps
45 sec. rest

Exercise 4.

Stiff-leg Deadlift
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2 sets
12 reps
45 sec. rest

Exercise 5.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
2 sets
10 reps
45 sec. rest

Exercise 6.

Lying Triceps Extension You'll need: Dumbbells How to
 Lying Dumbbell Triceps Extension thumbnail
2 sets
10 reps
45 sec. rest

Exercise 7.

Kneeling Hip Flexor Mobilization You'll need: No Equipment How to
Kneeling Hip Flexor Mobilization  thumbnail
2 sets
15 reps
45 sec. rest

Exercise 8.

Rollout You'll need: Swiss Ball How to
Rollout  thumbnail
2 sets
15 reps
45 sec. rest

Exercise 9.

Plank You'll need: No Equipment How to
Plank thumbnail
2 sets
90 sec. reps
45 sec. rest

Exercise 10.

Deep Squat Hold How to
Squat thumbnail
2 sets
90 sec. reps
45 sec. rest

Exercise 12.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
2 sets
20 reps
45 sec. rest
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