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Bent Over Row
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Shoulder Durability

Shoulder Durability
15 mins

Shoulder rehab and movement

66d7a8b8aa8717eab1e1980c

Play Button
Banded External Shoulder Rotation Military Press (DB)
 sets
 kg
 reps 
 rest
Notes
66ca66247a9f8415da072e82
Dumbbell,Bands
Banded External Shoulder Rotation Military Press (DB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Place a low resistance mini-band around your wrist. Hold Light weight dumbbells
  2. Set your external shoulder rotation (applying pressure against the band). Set the dumbbells at shoulder height
  3. Perform a shoulder press, maintaining space in between the dumbbells (fighting the bands resistance)
  4. Control the dumbbells back down to shoulder height, fighting resistance for the lowering phase too
  5. Ensure that you perform each rep very slowly!
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Banded External Shoulder Rotation Military Press (DB) muscle groups
Play Button
Should Y, T, I (Unilateral)
 sets
 kg
 reps 
 rest
Notes
668dcb2ad8c8baa4fbfe2ae4
Mobility
Should Y, T, I (Unilateral)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Lying in a prone position on the floor, make a fist with one arm and rest your head on it
  2. With the focus arm, point your thumb up and flex your shoulder into a Y position. Focus on maximal range of motion each rep
  3. Slowly lower and extend out to create a T. Again, the focus is reaching your max range
  4. Slowly lower and extend backward to create an I. Reach that maximal range once again
  5. Ensure each rep is done in a slow, controlled manner. Each rep is done with purpose!
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Should Y, T, I (Unilateral) muscle groups
Play Button
Inverted KB Half Kneeling Press (SA)
 sets
 kg
 reps 
 rest
Notes
657a6ae0829cce4f9c0f51d3
Kettlebell
Inverted KB Half Kneeling Press (SA)
Notes:
Key Points:
  • Set kettlebell bottom up
  • Hold with a firm grip in the middle of the handle to ensure the kettlebell doesn't move off plane
  • Keep on one plane of motion as you press the kettlebell upward and control it downward to starting position
Common Mistakes:
  • Using a weight too heavy to maintain the correct plane of motion
  • Holding the handle to favour one side, this will cause less recruitment of your wrist stabilisers
  • Other hand to support the lift by leaning on front knee

Exercise Notes:

Key Points:

  • Set kettlebell bottom up
  • Hold with a firm grip in the middle of the handle to ensure the kettlebell doesn't move off plane
  • Keep on one plane of motion as you press the kettlebell upward and control it downward to starting position

Common Mistakes:

  • Using a weight too heavy to maintain the correct plane of motion
  • Holding the handle to favour one side, this will cause less recruitment of your wrist stabilisers
  • Other hand to support the lift by leaning on front knee
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Triceps
Inverted KB Half Kneeling Press (SA) muscle groups
Play Button
Prone Cuban Press
 sets
 kg
 reps 
 rest
Notes
65a722eb610580a2e91964f4
Dumbbell
Prone Cuban Press
Notes:
Key Points:
  • Set your self on an incline bench where half your chest is supported
  • Retract your shoulder blades with your upper and lower arm at 90 degrees
  • Externally rotate the shoulder and extend dumbbells out. Control back to a flexed elbow and internally rotate the shoulder
Common Mistakes:
  • Not enough support from the incline bench
  • Not enough retraction of the shoulder blades
  • Performing the movement too quickly

Exercise Notes:

Key Points:

  • Set your self on an incline bench where half your chest is supported
  • Retract your shoulder blades with your upper and lower arm at 90 degrees
  • Externally rotate the shoulder and extend dumbbells out. Control back to a flexed elbow and internally rotate the shoulder

Common Mistakes:

  • Not enough support from the incline bench
  • Not enough retraction of the shoulder blades
  • Performing the movement too quickly
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Prone Cuban Press muscle groups
Play Button
Golf Posture External Shoulder Rotations
 sets
 kg
 reps 
 rest
Notes
65d2f686d182c8ea10aadda4
Cable
Golf Posture External Shoulder Rotations
Notes:
Key Points:
  • Set yourself in golf posture (6-iron)
  • Freely externally rotate your shoulder to maximal external rotation
  • Allow your upper arm to come off your torso
Common Mistakes:
  • Lifting excessive load, just focus on range of motion
  • Compensating with your upper torso in order to lift the weight
  • Keeping your upper arm connected with your torso, this promotes chicken winging

Exercise Notes:

Key Points:

  • Set yourself in golf posture (6-iron)
  • Freely externally rotate your shoulder to maximal external rotation
  • Allow your upper arm to come off your torso

Common Mistakes:

  • Lifting excessive load, just focus on range of motion
  • Compensating with your upper torso in order to lift the weight
  • Keeping your upper arm connected with your torso, this promotes chicken winging
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Golf Posture External Shoulder Rotations muscle groups
66ca66247a9f8415da072e82
66ca66247a9f8415da072e82
Banded External Shoulder Rotation Military Press (DB)
Banded External Shoulder Rotation Military Press (DB)
3
3
1
3
m 
0
s
 rest
668dcb2ad8c8baa4fbfe2ae4
668dcb2ad8c8baa4fbfe2ae4
Should Y, T, I (Unilateral)
Should Y, T, I (Unilateral)
3
3
1
3
m 
0
s
 rest
657a6ae0829cce4f9c0f51d3
657a6ae0829cce4f9c0f51d3
Inverted KB Half Kneeling Press (SA)
Inverted KB Half Kneeling Press (SA)
3
3
1
3
m 
0
s
 rest
65a722eb610580a2e91964f4
65a722eb610580a2e91964f4
Prone Cuban Press
Prone Cuban Press
3
3
1
3
m 
0
s
 rest
65d2f686d182c8ea10aadda4
65d2f686d182c8ea10aadda4
Golf Posture External Shoulder Rotations
Golf Posture External Shoulder Rotations
3
3
1
3
m 
0
s
 rest
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