give me a workout program for shoulders and core

For a workout focusing on shoulder health, it is important to incorporate exercises that target both the stabilization and strength of the shoulder muscles. According to Jeff Cavaliere, focusing on external rotation exercises can help maintain shoulder balance and counter the internal rotation that is common in many daily activities. He suggests using rotator cuff exercises, like anchoring a resistance band to a pole and rotating your arm outward to engage the shoulder's external rotators. These exercises can help improve the health of your shoulder joint and enhance overall performance in overhead movements 1.

In addition, Andy Galpin recommends targeting the rear deltoids through exercises like reverse flies. This helps ensure the proper positioning of the scapula and engagement of the rear deltoid muscles. Andy Galpin highlights the complexity of shoulder movements, emphasizing the need for precision to avoid potential neck and lower back problems. He suggests consulting resources like those provided by Eric Cressy, who offers extensive guidance on shoulder girdle exercises, particularly for athletes involved in overhead activities 2.

For core stability and strength, Andrew Huberman and Andy Galpin recommend isometric exercises for neck stability, avoiding movements like neck bridges, which can risk injury. Isometrics can provide a stable foundation by keeping the neck muscles engaged without harmful movement 2.