Twelve reps and two new circles. 12 W-extensions, 12 elbows together circles, 12 side shoulder taps, 12 elbows circles, 12 arm raises and 12 arm circles - circuit, 60 seconds rest, 3, 4 or 5 sets by level. Elbows together circles: forearms pressed against each other in front of the face, fingers pointing up, and both elbows drawn round in a circle as one piece. Elbows circles: fingertips on the shoulders, elbows drawing circles. First rep count above 10 in the program.
Three circles of three sizes make this the joint's day rather than the muscle's. With the forearms pressed together the circle is small and the chest is squeezing the whole way round; with the fingertips on the shoulders the circle is the shoulder joint itself rotating with almost no lever on it; with the arms straight out to the sides it is the full-length version. Between them, W-extensions pull, side shoulder taps push and arm raises lift - the three directions the shoulder works in. Standing gives every one of those circles a stable base, and the base is the thing to watch: a body that sways with the rotation is doing part of the circle for the shoulder.
Elbows together circles: the forearms never separate; make the circle from the shoulders, not the wrists. Elbows circles: as big as the joint allows, slow, fingertips glued to the shoulders. Arm circles: small, level, straight. W-extensions: full reach up, elbows dragged down to shoulder level, shoulder blades pinched. Side shoulder taps out to level. Arm raises straight and slow. Feet still.
Three circles, three levers, one joint - Day 10 gives the shoulder its mobility work before the numbers keep climbing.
Make it Harder: Add a side step to the arm raises - step out as the arms rise, step back as they lower - so the legs move with every rep.
Make it Easier: Make all three circle exercises the smallest circles you can draw, at the full rep count.
