A1: Bear > Down Dog or Scap push-ups

3 x 10 reps

Ideally doing bear into down-dog. Turns the fingers out to the side to take it out to the wrists. Start out real easy here and try to build up reps

A1: Ring Push-Ups

3 x 6-8 reps

The more inclined the body (or the further you walk forward) the easier the progression. Squeeze glutes and try to keep a nice straight body-line throughout the set. Do not arch your way back up as much as possible.

B1: Inclined Deck/Dumbbell Press

3 x 8-10 reps

Let’s really try and add some weight onto this now! Don’t try to use lots of range, just try and get lots of weight being moved!

B2: Single Arm Pull-Downs

3 x 60s of work

Start with a light weight and leaning back a little to make it so the shoulder is not in full flexion.

C1: Light banded Lat > IR Rotational Reps

1-2 x 60s each side

Play with the internal rotation part of this banded movement. Start super light and see how the shoulder reacts.

VIDEO