C
Shoulder Prep
A1: Standing Active ER Banded
1-2 x 30-60s of work (each side)
The focus for both of these is developing strength through the feel good range - so don’t try to go into the end range, try to make this difficult by using a thick band or stepping far away from the anchor point.
A2: Standing Active IR Banded
1-2 x 30-60s of work (each side)
Same as above!
Internal Rotation Prep!
1-2 x 90s work (each side)
Go hunting for a sensation of stretch deep in the shoulder capsule. The deeper the better. Be gentle and don’t push too hard - it only take a little pressure down to get the stretch. Try to avoid lifting the shoulder to get the hand to the floor.
A1: Ring Rows
3 x 8-10 reps
Start with the rings around hip height. The closer your feet are to the anchor point for the rings, the more difficult. Allow your shoulders to go through the whole range of motion - focussing on squeezing the shoulder blades together at the top of each rep.
B1: Reverse Lunges
3 x 12-15r each side
This is about setting up the base for future lunge work, it builds balance, coordination and strength. Go slow and try to get the knee to touch (or get really close) to the floor on each rep.
C1: Dumbbell Press (bench or floor)
3 x 10-12 reps
If you have a bench, use a bench. If not, do it lying on the floor. Start light but quickly add weight as you get comfortable.
D1: Bicep Curls
3 x 12-15 reps
All about the biceps! Keep the elbows fixed by your sides, twist as you lift and squeeze the biceps at the top.
