Boulder Shoulders Workout with Anika Erickson (she/her)

Boulder Shoulders Workout with Anika Erickson (she/her)


  • 5-10 min cardio of choice
  • Band external rotations 2x10 each arm
  • Band shoulder dislocates 2x10
  • Push ups 2x10 


  • Incline chest supported lateral raise + Incline chest supported rear delt fly 3x12 (go straight into rear delt flies with no rest, rest 1-2 minutes in between superset)
  • Single leg balance shoulder press 3x8-12 each arm (opposite arm, opposite leg ex: left leg planted, right leg off the ground, right arm is pressing) 
  • Lateral raises 3x10/10/10 (use 3 different pairs of dumbbells, starting with the heaviest, then moderate, then light ex: 15’s, 10’s, 5’s. Complete 10 reps with each weight with no rest until 30 total reps, then rest 1-2 minutes before starting the next round)
  • Shoulder press machine x work up in weight until you cannot perform 10 reps (should be at least 4 sets) 
  • Lateral raise burnout - grab moderate dumbbells and complete as many reps as possible until failure x1 


  • Cardio of choice
  • Sauna 


Designed By: Anika Erickson, CPT, CNC, GFI 

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