TWO TIMES THROUGH ALL EXERCISES

​

​

1) ARM HANGING CIRCLES/SWINGS

• 1 Set for 2 Minutes (30 sec clockwise, 30 sec counter clockwise, 30 sec side-to-side, 30 second front-to-back)

• LIGHT weight (2-5 lbs.) let BODY start the rotation, don't swing with your arms

• Back and shoulder should stay entirely relaxed, let arm hang as if it is a rope. 

​

2) SUPINE 90 DEG SHOULDER ROTATION/EXTENSION

• 3 Sets of EITHER 30 sec. Hold @ 90 Degrees OR 
  3 10 second base-to-extensions over head

• If you don't feel any difficulty or sensation rotating at 90 degrees, work on the full extension overhead.

• Back should stay FLAT on the floor, arms should reach and extend overhead while hinds STAY on the floor

​​

3) 4 POINT ISOMETRIC PRESSURE 

• 2 Sets of ALL 4 PRESSES for 30 Sec

• Posture stays tall, strong, and square

• Arm stays STRONG at 90 Degrees the entire time

• Keep core ENGAGED, minimize the amount of "stretch" and maximize muscle "PUSH"

​​

4) BANDED SCAP PRESS/EXTENSION

• 1 Set of 3 FULL REPS (15 hold at full extension and at the bottom) 

• Band stays at shoulder height 

• Back must stay solid and flat against the wall

• Arms stay locked out scapula and back stays VERY engaged.