1) Banded standing shoulder rotation

You’ll need a band and somewhere to anchor it to for this one. Take one step away from the anchor point and then with a 90 degree angle at the armpit, and elbow, move your shoulder back and down while squeezing your shoulder blades together.

Then it’s a simple movement – rotating your shoulder down and back. We want a nice, smooth action here so you’re in complete control.

2) Push press

You’ll need some weights for this one – either a pair of dumbbells or a barbell. Or, if you don’t have access to any heavy weights, you can use our Suji tech around your arm which will allow you to lift a lighter load while still seeing similar strength and muscle improvements.

So, hold on to both dumbbells, with the rear head sat on the shoulder. Place your weight directly below your hips and stand nice and tall. All you’re going to do now is sit into your heels, flexing the knee, then extend through the knee and hip quickly, finishing with the dumbbells overhead.

It’s an explosive movement – dip, dive, press.

3) Banded face pull

 This one is really good for strengthening the rear muscles in the shoulder. For this, I’ve got two bands – one wrapped round an anchor point, and one just threaded through.

Take a step back so you can feel tension on the band, move your feet so they’re roughly shoulder width, and then flex your knees slightly.

After that raise your elbows up, and then – looking straight down the band – pull the centre of the band towards your nose, controlling the movement back.

4) Slam ball

With the first three movements we were looking at strengthening and protecting the shoulders – this one is all about transferring that strength into an explosive movement that’s similar to a tennis serve or padel smash.

For this one you’ll either need a slam ball, or a medicine ball. To start with, position the ball between your feet – roughly shoulder width apart – and form a half-squat to pick up the ball to extension, and throw the ball as aggressively as you can into the floor.

It’s all about those single efforts here – it’s not about how quickly we can get through your reps, it’s about the speed, power and quality of each individual repetition.

5) Half kneeling medicine ball slam

 For this exercise we’re building on from the slam ball we did in exercise four, but are adding in a bit of rotation.

Again we’ll need either a slam ball, or a medicine ball. Half kneeling means you’ll have one knee down, with your own leg raised out in front. All you need to do is – with a nice tall torso – pick up the ball and rotate over before slamming the ball down.

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