Flexion and adduction is difficult
Pec / Jesus type position Swiss ball Jesus / Ring Jesus
Sticky point past 90 to 110
No elevation of scapular
Focus on scap strength
Rotator cuff
quite sore.
Wrist stuff:
Active flexion
Wall first knuckles
Pull out wrist thing
Spring is good!
Pulling banded -
Scapular bit is the better - more movemenent
Always different -
Elbow and wrist are problematic
Pralettes
Single ring
3-4 daily fun(ish) shoulder things
5 mins
AOP
Never push into full range
ACJ restricting retraction
Scap pulls ok - but with closed shoulder
Rows - banded
Deck press
Where did we start - 8kg
Flys - slowly add weight
Bro Sesh 1
Scap push-ups 1 x 10
Deck Press 3 x 8-10 reps
Single Arm Rows 3 x 8-10 reps
Bicep Curls 2 x 60s work
Sleeper Stretch
1 x 90s each side
Allow yourself to roll back
B
Scap push-ups 1 x 10
DB Flys 3 x 60s work
Wide banded rows (dowel and band) 3 x 60s work
Banded Tricep push- downs 2 x 60s
Lats Lats Lats
C - Banded till death
ER Banded 2 x 60s
IR Banded 2 x 60s
(all within comfortable range, more about strength than increasing range)
L-sit hold 3 x 20+s
Pain - rotator cuff
Add in abs finishers!
All days -
Step downs
Ring hamstring curls or curls on box
shrimp squats - 60s - elevate
Solid abs finisher
abs with ball
Abs