Shoulders Functional Workout - 20min Advanced
Take your overhead strength to the next level with this advanced shoulder and triceps session designed for maximum functional carryover. You will challenge your structural stability with unilateral movements and finish with a high-volume triceps burn. This workout uses Tonal handles exclusively to keep you moving efficiently through every set.
This workout is designed for overhead athletes like volleyball or tennis players who need explosive pressing power and elite shoulder stability. It is also ideal for advanced trainees looking to improve their core-to-extremity power transfer.
Equipment
Workout Plan
Rest 90 seconds after the heavy squat to press, 60 seconds after the overhead press and get-ups, and 30 seconds for the final burnout sets.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced to prevent the digital weight from pulling your lower back into an arch.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Fully extend your arms at the bottom of the movement to maximize the triceps contraction with Tonal's smooth resistance.
Why this order
The session begins with the Squat to Press to prime the central nervous system with a heavy compound movement before moving into strict overhead work. We then integrate the Half Turkish Get-up for advanced shoulder stability and finish with a high-volume X-Pulldown variation to maximize the triceps hypertrophic response. This sequence ensures high power output early on while finishing with targeted isolation.
Want this personalized for you?
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
Should I use any Dynamic Weight Modes for the overhead press?
Yes, turning on Smart Flex is highly recommended for the Standing Overhead Press as it adds resistance at the top of the range where you are mechanically strongest.
How do I handle the weight for the Half Turkish Get-up?
Start with a lighter weight than your standard press to focus on the movement path, and use Tonal's Spotter mode if you are worried about maintaining the lockout.
What if the 15 reps on the finisher feel too easy?
Increase the digital weight manually by 1 or 2 pounds, or slow down the eccentric phase to 3 seconds to increase the time under tension.