Shoulder health
start with 1-2 sets ines and go easy to build the habit!
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Tennis Ball Spine Roll |
a1 | Roller hug arms Number 2 vertical roller- with arm slides |
||
Lying Wall Slides |
a2 | |||
5 way shoulder warm up [tutorial] |
a3 | |||
Mobility 4 Point Rotations (Thoracic Spine) |
b2 | |||
Bridge and Variations |
2 | 15 | a4 | 2 seconds at top- thrust hips |
Chest and Hip Flexor combined |
a5 | in between seated row below do these |
||
Fitball Rollouts (Wheelbarrow) |
2 | 10-15 | b1 | |
Seated Row’s |
3 | 12 | c1 | we also did a high row |
Box Front Squat |
3 | 15-20 | c2 | no weight until comfortable do between with lat pulldowns |
Lat Pulldown |
2 | 10-15 | d1 | do between the squat |
Palov Press Variations |
2 | 10-15 | d2 | 1/2 knealing with outside leg forward pressing straight out. |
Push up |
d3 | off bar at belly button height |