1. Shoulder Figure 8 (Band)
Sets: 2
Reps: 10
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
2. Shoulder Press (Band)
Sets: 2
Reps: 10
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 Reciprocal Pattern (Band)
Sets: 2
Reps: 10
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. Shoulder Row - Elbows to Shoulders (Band)
Sets: 2
Reps: 10
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 Scaption Concentric | Mid Range(Band)
Sets: 2
Reps: 10
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
6. Shoulder External Rotation Eccentric | Full Range (Dumbbell)
Sets: 2
Reps: 10
Load: light-to-medium resistance dumbbell
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
1. Shoulder Figure 8(Band)
Sets: 2
Reps: 10
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:
- Lie on back with a band under your shoulders
- Holding one end of the band, lift arm straight up toward ceiling.
- You can also use a light-to-medium dumbbell as well
Execution:
- Keeping elbow straight, make figure 8's with your arm
- Make horizontal and vertical figure 8's
- Repeat clockwise and counter-clockwise
2. Shoulder Press(Band)
Sets: 2
Reps: 10
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
Execution
- Press arms straight up, toward ceiling.
- Slowly return to the start position.
Preparation
- Anchor cable / tubing at floor level.
- Stand with good posture, feet shoulder width apart.
- Hold handles at level of collarbone, elbows bent. Directi on of pull is down.
- You can also use a light-to-medium dumbbell as well
Tips:
- Keep back straight. Do not lean under the resistance.
3. Shoulder Reciprocal Pattern(Band)
Sets: 2
Reps: 10
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:
- Hold band in your hands in front of you with your arms straight
Execution:
- Lift one arm up diagonally above your head
- At the same ti me bring the other arm diagonally down by your side
- Return under control
4. Shoulder Row - Elbows to Shoulders(Band)
Sets: 2
Reps: 10
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 as shown
Execution:
- Using the muscles between your shoulder blades, bring your shoulder blades back and down
- At the same time perform a rowing motion, keeping your elbows from going behind your shoulders
- Return to the start position in a slow and controlled fashion
5. Shoulder Scaption Concentric | Mid Range (Band)
Sets: 2
Reps: 10
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 gently bringing shoulder blades together
- Hold a band and place the other end under your foot
- You can also use a light-to-medium dumbbell as well
Execution:
- Raise arm up diagonally out to the side to shoulder height
- Lower arm back down to starting position
6. Shoulder External Rotation Eccentric | Full Range (Dumbbell)
Sets: 2
Reps: 10
Load: light-to-medium resistance dumbbell
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Lie on side.
- Elbow bent, hand up toward ceiling, wrist straight
Execution:
- SLOWLY lower hand back down to stomach, 'fighting' the resistance keeping elbow tucked against your side.
- Keep elbow bent and wriststraight
- Raise hand back up to the ceiling and repeat