Shoulder Rotation

A1: ER Shoulder with rig, wall or ring

1-2 x 30-60s passive, 10s isometric pushing the hand into the band/wall/ring, 30s passive

Take your time to set this up correctly to find the deepest stretch possible. Do a passive stretch for 30-90s. Create tension through the arm (squeezing bicep, tricep etc.) then push the hand into the wall with 50-70% maximum effort.

A2: Shoulder CARs

1-2 x 3r (in each direction)

Level 1 - get it super smooth without moving the body.

Level 2 - Hunt for the sticky bit, where you find it difficult Level 3 - On the floor with a mini weight

Start out with level one to make the reps super smooth - once you feel comfortable you can play with level 2 and 3!