Shoulders - dips
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Band pulls - all around warmup | |||
| Ring dips | 4 | 6 | |
| Ring top holds | 4 | 6 | |
| Band sword draw | 3 each arm | 10 | red |
| Woodchopper (reverse of bBand shoulder circles (alternate front rear) | 3 | 10 | red then black |
| Band sword draw) | 3 each arm | 10 | red |
| Pushup-plus | 3 | 6 | |
| External rotation press | 3 | 6 | |
| Interal-rotation-press | 3 | 6 | |
| IR-High | 3 | 8 each side | 6 |
| ER-High (IR but pulling back - isometric hold) | 3 | 8 each side | 6 |
| ER-mid (IR but pulling back - isometric hold) | 3 | 8 each side | 6 |
| Side lying external rotation | 3 | 8 | 8kg |
| 1 arm Overhead dumbell extension | 3 | 6 | 18 kg |
| T/W/♦/Y | 3 | 20 |
https://www.myodetox.com/learn/top-5-rotator-cuff-exercises-rotate-cuffs-properly/
https://builtwithscience.com/rotator-cuff-exercises/Band hold - from above head|3|1 min|red/black/red| |Band flyes|3|10|red/?| |Halo|3|10 each way|12 kg| |1 arm Overhead dumbell extension|3|6|18 kg| |T/W/♦/Y|3|20|| |Shoulder dislocations - on bench|3|10|| |?Sleeper stretch|3|30 secs each side|