Condition
Unlimited: Cycling. Swimming. Running.
Stretching
10 minutes of each training session
Sit on a chair with your arms stretched out behind your back and your hands together. Immediately lift your arms backwards and upwards so that the front of your shoulders become increasingly stretched. Hold the stretch for 20 seconds. Relax for 20 seconds.
Stand in a door frame or similar. Bring your arm slightly backwards and hold your hand against the door frame. Press your arms against the frame so that there is an increasing stretch on the front of your shoulders. Hold the stretch for 20 seconds and then move your arm up and down the door frame and repeat the stretch so that different parts of the muscles are stretched.
Stand with your training arm in front of your body. With your opposite hand, press behind your elbow on the training arm so that your elbow is pressed against the opposite shoulder, causing an increasing stretch on the outside of the shoulder and upper arm. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Bring your training arm bent behind your neck. With the opposite hand, pull behind the elbow of the training arm so that the elbow is pressed against the opposite shoulder, causing an increasing stretch. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Strength
50 minutes of each training session
Lie on your back with your training arm down by your side. Move your arm up towards the ceiling and all the way above your head. Hold the arm in the outer position for a few seconds. Slowly bring your arm back the same way. Keep your arm straight throughout the exercise.
‘Push-ups’. Lie on your stomach with your hands under your shoulders with your fingers pointing forwards. Stretch your arms so that your torso and pelvis are lifted straight and only your hands and toes are supported. Stomach must not touch the floor
‘Biceps hammer curl. Stand upright with an elastic band around your foot. Wrap the other end of the elastic band around your hand with the edge of your hand down and palm facing inwards. Slowly bend your arm so your hand comes up towards your shoulder and tighten the elastic band. Hold the tension for a few seconds and slowly stretch your arm back to the starting position. Throughout the exercise, the palm of the hand should face in towards the body.
Attach an exercise band at shoulder height. Lift your training arm out to the side at 90 degrees and point towards the attachment of the exercise band. Grasp the elastic band with your hand on the training arm, palm facing down towards the floor. Slowly pull your arm downwards and in front of your stomach with the back of your hand downwards to tighten the exercise band. Hold the tension for a few seconds and slowly bring the arm back to the starting position.
Attach the exercise band at hip height. Stand with your healthy arm against the resistance band. Grasp the elastic band with your hand on your training arm and slowly move your arm out to the side to shoulder level to tighten the elastic band. Hold the tension for a few seconds and slowly lower your arm again.
Attach an exercise band at table height. Kneel at a table with your face towards the exercise band. Your shoulder is level with the table on which your upper arm is resting with your palm against the table top. Grasp the resistance band with your hand. Slowly move your forearm up and backwards to tighten the elastic band. Hold the tension for a few seconds and slowly lower your arm back down onto the table. The back of the hand faces the ceiling/backwards throughout the exercise.
Attach an exercise band at table height. Kneel at a table with your back against the exercise band. Your shoulder is level with the table on which the training upper arm is resting. Rotate your upper arm up and backwards. Grasp the resistance band with your hand. The back of the hand is facing backwards. Slowly move your upper arm forwards to tighten the band until your hand is on the table. Hold the tension for a few seconds and slowly bring the arm back to the starting position. The back of the hand faces the ceiling/backwards throughout the exercise.
Attach an exercise band at elbow height. Stand with your training arm furthest away from the elastic and grip the elastic with your hand on your training arm. The elbow is bent 90 degrees and held in towards the body throughout the exercise. Your forearm and hand rest against your stomach. Rotate your forearm out to the side to tension the elastic band and hold the tension for a few seconds before slowly returning your arm to the starting position.
Attach an exercise band at elbow height. Stand with your training arm closest to the elastic and grip the elastic with your hand on your training arm. The elbow is bent 90 degrees and held in towards the body throughout the exercise. Rotate your forearm in front of your stomach to stretch the elastic band and hold the tension for a few seconds before slowly bringing your arm back to the starting position.
Attach an exercise band above head height. Stand with your side to the exercise band. Grasp the elastic band with your training arm with your elbow extended, your upper arm 90 degrees out from your body and your hand above shoulder level. Pull your arm downwards and in front of your stomach. Hold the tension for a few seconds and slowly bring the arm back to the starting position.
