Warm-Up: Scap push-ups

2 x 5-8reps

Just to get us going! Don’t go into retraction, focus on the protraction. I want to be at full plank position in 4 weeks if possible, but only push it it feels ok!

A1: Elevated Push-Up Drop Set / change to ring push-ups

3 x 8 reps

Push-ups on the box! Start on the lower level with yoga blocks under hands and do as many reps as possible with perfect form. Then do the remaining reps (to get 8 in total) on the higher level box.

B1: Deck Press

3 x 8-10 reps

Let’s really try and add some weight onto this now! Don’t try to use lots of range, just try and get lots of weight being moved!

B2: Single arm 45 degree pulling !!

3 x 60s of work

This is about firing up your lats. You can use a strong band for this instead of a machine and have the exact same sitting on the floor set-up! To increase the difficulty move backwards or use a heavier band!!

C1: Long Sleeper Stretch / different IR

1 x 90-120s each side

Week 1 and 2 - Just passive, try to calm this down as much as possible. Focus on allowing the shoulder muscles to relax in the position. Don’t push the range massively, just try to concentrate on the muscles relaxing deep in the shoulder.

Week 3 and 4 - 60s of passive, 10s of isometric ramping pushing active arm’s hand up, 30s passive again