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