Shoulders Functional Workout - 60min Advanced
This high-performance session blends heavy overhead pressing with advanced unilateral stability work to bulletproof your shoulders and build explosive triceps. By integrating total-body functional movements, you will develop the overhead strength and core-to-extremity power required for elite athletic performance. This advanced routine is designed to challenge your balance while maximizing time under tension.
Advanced athletes and overhead sport participants looking to improve shoulder durability and functional pressing power. It is ideal for those who want to master complex movement patterns while building a defined upper body.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets (Overhead Press, Squat to Press), 60s between functional stability work, and 30-45s during isolation finishers.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Explode out of the squat and use that momentum to power the digital weight overhead.
Waiter March
Obliques, Shoulders, Glutes
Maintain a vertical forearm and keep your shoulder packed while Tonal's weight tries to pull you off balance.
Half Turkish Get-up
Abs, Obliques, Shoulders
Keep your eyes on the handle and your arm fully locked out as you transition through the movements.
Single Leg Pallof Press
Obliques, Abs, Shoulders
Resist the cable's pull and keep the handles centered in front of your chest while balancing on one leg.
Lateral Raise
Shoulders
Lead with your elbows and feel the tension in your lateral deltoids at the top of the movement.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and drive the weight forward with speed and control using your shoulder and triceps.
Reverse Fly
Back, Shoulders
Squeeze your shoulder blades together at the back of the movement to engage the rear deltoids.
Triceps Kickback
Triceps
Fully extend your arms and pause at the top to maximize the contraction in your triceps.
Standing Overhead Press
Shoulders, Triceps
Brace your core and drive the handles straight up toward the ceiling without arching your back.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the smart handles to control the descent toward your forehead.
Why this order
We start with heavy compound overhead pressing to tax the nervous system before moving into stability-intensive movements like the Turkish Get-up. The workout then transitions from multi-joint functional patterns to targeted isolation finishers to ensure complete muscular fatigue.
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
What weight should I start with for the Half Turkish Get-ups?
Tonal will suggest a weight based on your history, but for this complex movement, consider manually reducing the weight by 20% until you feel confident in your shoulder stability and form.
Can I use Spotter Mode on the Overhead Press?
Yes, Spotter Mode is highly recommended for the heavy 6-rep sets of the Standing Overhead Press to ensure you can safely reach failure without compromising your lower back.
How do I maximize the triceps focus on the Rotational Punch?
Focus on a crisp snap at the end of the punch, fully extending your elbow. Use Tonal's power meter to monitor your speed, which directly correlates to triceps fiber recruitment.