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Shoulder Prehab


Rest between sets: As Needed
Intensity: Light

DemoExerciseReps/SetsHow to/Cues
Butterfly Shoulder Warmup
3x up and down
Apply constant outwards pressure on the elastic as you raise your arms overhead and back.
Keep your shoulders down and look towards the front.
Engage your core to stabilize your position.
Overhead Warm Up Pushes
1x8
Separate your movements. First rotate your arms inside of your shoulders to bring the elbows in front of your chest. Then push your hands overhead.
Keep your shoulders down and look towards the front.
Apply outwards pressure on the elastic the entire time but do not externally rotate your arms.
External Rotations with Loop
1x8
Externally rotate your arms against the pressure of the elastic whilst keeping your elbows connected to your side.
Keep your shoulders down and look towards the front.
Engage your core to stabilize your position.
Looped Wall Steps
1x6 step each way
Keep your shoulders down and look towards the front.
Slide your hand out on the wall against the pressure of the elastic. Keep your elbows locked.
Engage your core to stabilize your position.
Forearm Plank Shoulder Burner with Elastic and Foam Roller
1x12
Rock your elbows back and forth carefully whilst keeping your body stable.
Engage your core and create 1 straight line from your feet all the way through your neck.
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.


Wrist Warm Up


Rest between sets: As Needed
Intensity: Moderate | Focus on form
Press Training


Rest between sets: As Needed
Intensity: Moderate | Focus on form

DemoExerciseReps/SetsHow to/Cues
Chest to Wall Press Negatives
4x



Press Take Offs over Blocks at Wall
2x3 there and back



Sitting Wall Pancake Lifts
2x12



Forearm Zombie
2x6



Tuck Planche Pulls
2x6



Sitting Leg Lifts from Blocks
2x6 each side



Extreme Half Slide Away
2x4



Alternating L Sit Leg Lifts
2x8 each side



Compression Slides
2x4



V-Up Combi with rope
1x8



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