July 10, 2020 By BridgeAthletic

Shoulder Series Variation | BridgeAthletic



This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is a shoulder series variation. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus. 

Variation 1:Overhead Press - Standing Dumbbell


HubSpot Video



Cue 1: Stand. Feet hip width, toes forward. Dumbbells above shoulders. Chest up, back flat.

Cue 2: Push dumbbells upward, extending arms. Dumbbells meet above head. Chest up, back flat.

Cue 3: Lower dumbbells to starting position. Chest up, back flat. Repeat for prescribed reps.


Variation 2: Lateral Shoulder Raise - Dumbbell 

HubSpot Video


Cue 1: Stand feet hip width. Arms extended, dumbbell held in front body at hips. Back flat, head neutral.

Cue 2: Lift dumbbells to shoulder height to side of body, parallel with floor. Back flat, head neutral.

Cue 3: Return to start position. Repeat for prescribed reps.

Variation 3:Plank - with Shoulder Tap

HubSpot Video


Cue 1: Pushup position. Hands under shoulders, core tight.

Cue 2: Raise one arm and cross your body. Tap your opposite shoulder. Core tight, head neutral.

Cue 3:Controlled, return arm to starting position.

Cue 4: Extend arms up overhead pressing the MB toward the ceiling. Return the MB to chest and continue for prescribed reps.


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About the Author


At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals.

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