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It’s been a month since my shoulder injury and it is just now starting to feel like it is getting better. After many sleepless nights with pain radiating around my shoulder, I have finally had three good night’s sleep with very little discomfort.

I plan to take it easy a bit longer and gradually add in some physio exercises to help strengthen it back up before doing anything too strenuous. I did try to do some shoulder exercises a week ago or so but I think it was too soon and it seemed to aggravate it more so I stopped.

With my shoulder out of commission, most of my workouts for the past few weeks have focused on my legs and core. As an example, the following is the bodyweight workout that I did this morning:


  • Jump squat – 50, 45, 40, 35, 30, 25, 20, 15, 10, 5
  • Sumo squats – 5, 10, 15, 20, 25, 30, 35, 40, 45, 50
  • Jump switch hip press – 50, 46, 40, 36, 30, 26, 20, 16, 10, 6
  • Alternating one-legged hip press – 6, 10, 16, 20, 26, 30, 36, 40, 46, 50


Do each of the fours exercises, one after the other, for the first number of reps listed. Rest 1 minute then do the second giant set for the next number of reps that I listed. Continue resting 1 minute after each set. Watch the video below to see how to do each exercise.

With Christmas just around the corner, I created a special advent calendar on my StrengthPLUS Facebook page for some fitness fun. Check it out!

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