Description
Strength plus rotator cuff
Time
About 1.5 hours
Workout
| Exercise | Reps/Time | Sets | Notes |
|---|---|---|---|
| Open book Thoracic rotations | 10 | 1 of 3 | |
| band rotations & pulls | 5 | 2 of 3 | |
| Lumbratum press & stretch | 2 each side, 10 seconds | 3 of 3 | |
| Prisoner rotations | 5 | 1 of 2 | |
| Cat cow | 10 | 2 of 2 | |
| DB press | 6 | 3 + warmup | |
| Arnie press | 6 | 3 + warmup | |
| flyes | 6 | 1 of 2 | |
| Triceps extension kneeling | 6 | 2 of 2 | |
| Ys, Ts, Ws | 10 | 1 of 3 | |
| Lying barbell row | 6 | 2 of 3 | |
| Halo | 6 | 1 of 2 | |
| front raise, crucifix | 6 | 2 of 2 | |
| lying dual triceps extension | 6 | 1 of 2 | |
| pushup retraction and depression | 6 | 2 of 2 | |
| Internal Rotation High | 6 | 1 of 2 | |
| External Rotation High | 6 | 2 of 2 | |
| sword draw | 6 | 1 of 2 | |
| band stretch over chest | 50 | 1 of 2 | |
| Brachioradialis behind stretch | 30 seconds | 1 of 3 | |
| Forearm kneeling matrix stretch | 30 seconds each side | 2 of 3 | |
| Seated elbow onto brachioradialis, from COE to wrist | 10 each side | 3 of 3 |