Workout 2 — Upper Body Balance & Stability | Evolve Miami Team
Workout 2 · Balance & Stability
Day 02

Upper Body Balance & Stability

Build the shoulder stability and upper body control that protects your joints, prevents injury, and elevates every capoeira movement.

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Why Upper Body Balance & Stability?

Protect Your Shoulders, Move with Control

The shoulder is one of the most mobile — and most vulnerable — joints in the body. Without proper stability training, it becomes prone to impingement, rotator cuff injuries, and chronic pain that can affect everything from lifting groceries to reaching overhead.

In capoeira, your shoulders carry enormous load. Every au (cartwheel), every handstand, every ginga transition demands shoulder stability and upper body control. A student with strong, stable shoulders moves with more confidence, takes falls more safely, and recovers faster between training sessions.

This workout trains your rotator cuff, scapular stabilisers, and core connection — the exact system that keeps your shoulders healthy and your capoeira movement precise and powerful.

3
Sets
3–4×
Per Set
9
Exercises
45–60
Minutes
Upper Body Balance & Stability

Your Training Sets

Click any set to watch the video and see the full exercise list. Do 3 to 4 rounds of each set before moving to the next.

Set 1
Push Up & Plank
  • Push Up — 10 reps
  • Plank One Arm Left — 15 to 25 sec hold
  • Plank One Arm Right — 15 to 25 sec hold
Tap to open
Set 2
Rows & Core
  • Rows + Single Leg DL — 5 reps each leg
  • Plank Reach — 10 reps (5 each side)
  • Toes Tap — 20 reps
Tap to open
Set 3
Shoulder & Scapula
  • Single Leg Biceps Curl + Shoulder Press — 8 reps each arm
  • Scapula Push Up — 10 to 20 reps
  • Side Reach + DB Pass — 10 to 20 reps
Tap to open
How to train: Complete 3 to 4 rounds of each set before moving to the next. Rest 60–90 seconds between rounds. Prioritise control and shoulder alignment over speed.

Keep Showing Up

Repeat this workout for at least 3 weeks before moving to the next one. Consistency builds stability.

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Set 1 · Do 3 to 4 rounds
Push Up & Plank
1
Push Up
10 reps — full range, chest to floor
2
Plank One Arm Left
15 to 25 sec hold — hips square, no rotation
3
Plank One Arm Right
15 to 25 sec hold — match left side quality
Rest 60–90 seconds between rounds. Complete all 3 to 4 rounds before moving to Set 2.
Set 2 · Do 3 to 4 rounds
Rows & Core
1
Rows + Single Leg DL
5 reps each leg — combine the pull with the hinge
2
Plank Reach
10 reps (5 each side) — slow and controlled reach
3
Toes Tap
20 reps — lower back pressed to floor throughout
Rest 60–90 seconds between rounds. Complete all 3 to 4 rounds before moving to Set 3.
Set 3 · Do 3 to 4 rounds
Shoulder & Scapula
1
Single Leg Biceps Curl + Shoulder Press
8 reps each arm — balance on one leg throughout
2
Scapula Push Up
10 to 20 reps — protract and retract the shoulder blades
3
Side Reach + DB Pass
10 to 20 reps — reach wide, pass under control
Rest 60–90 seconds between rounds. Great work — you've completed the full upper body stability workout!