Shoulder Rehab C

A1: Standing External Rotation (Less good arm)

3 x 60s of work

Level 1: Arms by sides

Level 2: Arms slowly raising to the sides

Level 3: All angles exploration

Start with level 1 and if it doesn’t cause problems during move to the next one. Make sure to note which level you did and let me know how it feels the next day!

A1: Seated Cubans with dumbell (Good arm)

3 x 8-10 reps

A2: BIG spinal waves

3 x 60s of work

Round down into a jefferson curl, hit the edge of hamstring mobility and then arch your way back up. Can do in straddle or feet shoulder width apart.

B1: Light weight deck or bench press

3 x 10-50 reps

You can use a bench, ball or the floor. Do a ton of light presses. Go until you get some burning or stop if there is pain.

B1: Bent over rows

3 x 10-50 reps

Grab some light dumbbells and row. The number may mean you feel it in the lower back - that’s just showing we need more lower back work so don’t worry about that. Try to get the lats working and go until you get a nice burning sensation in the muscles.