1. Chin Tuck + Lift (Roll)
Sets: 1 set
Reps: 10x
Hold: 5 seconds at end-range
Tempo: slow and controlled
Frequency: 1-2 times per week
2. Row (Band)
Sets: 2 sets
Reps: 10x
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
3. Shoulder Row + Thoracic Rotation |Unilateral (Band)
Sets: 2 sets (1 set on each side)
Reps: 10x
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
4. T Row | Shoulders (Band)
Sets: 2 sets
Reps: 10x
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
5. Shoulder Row Sequence | W, T, Y, I(Dumbbell)
Sets: 1 set
Reps: 10x
Load: light to medium weight
Hold: 5 seconds at end-range
Tempo: slow and controlled
Frequency: 1-2 times per week
6. Lat Pull (Band)
Sets: 2 sets
Reps: 10x
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
1. Chin Tuck + Lift (Roll)
Sets: 1 set
Reps: 10x
Hold: 5 seconds at end-range
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation
· Lie with roll under neck
Execution
· Without lift ing head, tuck chin gently (nod yes)
· Keep the large muscles in the neck relaxed
· Holding the chin tuck, lift your head 1 cm off the bed (the large muscles will likely contract atthis point)
2. Row(Band)
Sets: 2 sets
Reps: 10x
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Sit with good posture, holding aband with your arm straight out in front of you
- Choose a resistance that you can complete 10 continuous repetitions with some difficulty but able to complete one full set
Execution:
- Row arm to your side with elbow bent
- Squeeze shoulder blades down and back
- Return to start position
- Keep your shoulders down and avoid arching your back
3. Shoulder Row+ Thoracic Rotation |Unilateral (Band)
Sets: 2 sets (1 set on each side)
Reps: 10x
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand with good posture in astride stance
- Hold a band on the same side as your front leg, straight in front of you as shown
- Choose a resistance that you can complete 10 continuous repetitions with some difficulty but able to complete one full set
Execution:
- Exhale and pull against the resistance while turning towards your front leg
- Bring your free arm straight out in front while you rotate
- Inhale and return to start position, turning towards back leg
- Repeat
4. T Row |Shoulders(Band)
Sets: 2 sets
Reps: 10x
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand with hands in front of shoulders as shown
- Choose a resistance that you can complete 10 continuous repetitions with some difficulty but able to complete one full set
Execution:
- Pull band towards collarbone with control
- Bring shoulder blades together
- Keep elbows straight
5. Shoulder Row Sequence | W, T, Y,I (Dumbbell)
Sets: 1 set
Reps: 10x
Load: light to medium weight
Hold: 5 seconds at end-range
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Start in a semi-squat position.
- Maintain the squat through out.
- Choose a weight that you can complete 10 continuous repetitions with some difficulty but able to complete one full set
Execution:
- I: Raise arms straight above head
- T: Set shoulder blades, raise arms straight out to the side
- Y: Set shoulder blades, Raise arms out to 45 degrees
- W: Set shoulder blades, Raise arms to sides, elbows bent
- Y: Set shoulder blades, Raise arms out to 45 degrees
- T: Set shoulder blades, raise arms straight out to the side
- I: Raise arms straight above head
6. Lat Pull(Band)
Sets: 2 sets
Reps: 10x
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Start in a lunge position as shown
- Grip bar slightly narrower than shoulder-width
- Choose a resistance that you can complete 10 continuous repetitions with some difficulty but able to complete one full set
Execution:
- Pull bar down to front of chest
- Relax back to start position, straightening arms