This is a 7-day, shoulder rehab protocol that can be implemented into your workout routine to help improve and restore the function and stability of your shoulders. This video will show you how to perform each of the circuit exercises mentioned in the weekly protocol below. Be sure to follow the rep and set counts for optimal results.
Weekly Protocol
Day 1: Circuit 1 Day 2: Circuit 2 Day 3: Circuit 3 Day 4: REST Day 5: Circuit 4 Day 6: Circuit 5 Day 7: REST
Each exercise in the circuit is completed for 12-15 reps and each circuit is done 1-3 times (runs).
Circuit 1: DB Retractions DB Protractions Posterior Capsule Stretch
Circuit 2: DB Cuban Rotations Band External Rotations Band Pull Aparts Band Dislocates Band Presses
The video below demonstrates a two minute shoulder warm-up that can be done:
– prior to upper body training session – prior to lower body training session – after workout for maintenance, activation, rehab, preventative or re-stabilization efforts
Sequence of moves: Watch the video to see how it's done. 1) DB Retractions 2) YTWL – Y 3) YTWL – T 4) YTWL – W 5) YTWL – L 6) YTWL – L + External Rotations 7) Scarecrows 8) Skiers 9) Posterior Flyes
Jim Smith is a highly respected, world-renowned strength and conditioning coach. A member of the LIVESTRONG.com Fitness Advisory Board, Jim has been called one of the most "innovative strength coaches" in the fitness industry. Training athletes, fitness enthusiasts and weekend warriors, Jim has dedicated himself to helping them reach "beyond their potential." He is also the owner of Diesel Strength & Conditioning in Elmira, NY.
