SHOULDER – Isometrics Isometric Bicep Isometric ER Isometric IR

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Presentation transcript:

SHOULDER – Isometrics Isometric Bicep Isometric ER Isometric IR Hold: _____ Reps: _____ Frequency: _____ Hold: _____ Reps: _____ Frequency: _____ Isometric Bicep Isometric ER Hold: _____ Reps: _____ Frequency: _____ Isometric IR

SHOULDER – Isometrics Isometric Extension Isometric Flexion Hold: _____ Reps: _____ Frequency: _____ Hold: _____ Reps: _____ Frequency: _____ Isometric Extension Isometric Flexion Hold: _____ Reps: _____ Frequency: _____ Isometric Abduction

SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ DB Abduction Sets: _____ Reps: _____ Wt: _____ Tempo: _____ DB Abduction Thumbs Up

DB Front Raise Thumbs Up SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Sets: _____ Reps: _____ Wt: _____ Tempo: _____ DB Front Raise DB Front Raise Thumbs Up Sets: _____ Reps: _____ Wt: _____ Tempo: _____ DB Full Can

Dumbbell Empty Can (step 2) Dumbbell Empty Can (step 1) SHOULDER – Rotator Cuff Dumbbell Empty Can (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Empty Can (step 1)

SHOULDER – Rotator Cuff Dumbbell Prone Extension (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Prone Extension (step 1) Dumbbell Prone Horizontal Abduction (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Prone Horizontal Abduction (step 1)

SHOULDER – Rotator Cuff Dumbbell Prone Horizontal Abduction w/ ER (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Prone Horizontal Abduction w/ ER (step 1) Dumbbell Prone Scaption (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Prone Scaption (step 1)

SHOULDER – Rotator Cuff Dumbbell Prone Row w/ ER (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Prone Row w/ ER (step 1) Dumbbell Side-lying ER (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Side-lying ER (step 1)

SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Side-lying ER w/ Deceleration (step 1) Side-lying ER w/ Deceleration (step 2) Side-lying ER w/ Deceleration (step 3)

Dumbbell Short Arc Press (step 2) Dumbbell Short Arc Press (step 1) SHOULDER – Rotator Cuff Dumbbell Short Arc Press (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Dumbbell Short Arc Press (step 1)

SHOULDER – Rotator Cuff DB Bent Over Short Lever Raise (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ DB Bent Over Short Lever Raise (step 1) DB Bent Over Raise (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ DB Bent Over Raise (step 1)

SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing ER (step 1) Tubing ER (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing IR (step 1) Tubing IR (step 2)

SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ 90/90 ER (step 1) 90/90 ER (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ 90/90 IR (step 1) 90/90 IR (step 2)

SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing ER Oscillations (step 1) Tubing ER Oscillations (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing IR Oscillations (step 1) Tubing IR Oscillations (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____ SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing Row w/ ER (step 1) Tubing Row w/ ER (step 2) Tubing Row w/ ER (step 3)

SHOULDER – Rotator Cuff Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing Standing Horizontal Abduction (step 1) Tubing Standing Horizontal Abduction (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Reverse 90/90s (step 1) Reverse 90/90s (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____ SHOULDER – Rotator Cuff Tubing PNF (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing PNF (step 1)

SHOULDER – Rotator Cuff Tubing Bent Over Horizontal Abduction (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing Bent Over Horizontal Abduction (step 1) Tubing Bent Over Shoulder Extension (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing Bent Over Shoulder Extension (step 1)

Tubing 1-Arm Low Rows (step 2) Tubing 1-Arm Low Rows (step 1) SHOULDER – Rotator Cuff Tubing 1-Arm Low Rows (step 2) Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Tubing 1-Arm Low Rows (step 1)

Weight Shift (side-to-side) SHOULDER – Closed Kinetic Chain Sets: _____ Reps: _____ Tempo: _____ Weight Shift (side-to-side) Wall Push Up (step 2) Sets: _____ Reps: _____ Tempo: _____ Wall Push Up (step 1)

Sets: _____ Reps: _____ Tempo: _____ SHOULDER – Closed Kinetic Chain Sets: _____ Reps: _____ Tempo: _____ Push Up Plus (step 1) Push Up Plus (step 2)

SHOULDER – Closed Kinetic Chain Push Up (step 2) Sets: _____ Reps: _____ Tempo: _____ Push Up (step 1) Sets: _____ Reps: _____ Tempo: _____ Seated Press Up Sets: _____ Reps: _____ Tempo: _____ Push Up w/ Rotation

SHOULDER – Closed Kinetic Chain Sets: _____ Reps: _____ Tempo: _____ Ball Push Up Single Leg Sets: _____ Reps: _____ Tempo: _____ Ball Push Up Kneeling Ball Push Up Hands on Ball (step 2) Sets: _____ Reps: _____ Tempo: _____ Ball Push Up Hands on Ball (step 1)

SHOULDER – Closed Kinetic Chain Ball Push Up Under Knees (step 2) Sets: _____ Reps: _____ Tempo: _____ Ball Push Up Under Knees (step 1) Sets: _____ Reps: _____ Tempo: _____ Ball Push Up 1 Foot on Ball Sets: _____ Reps: _____ Tempo: _____ Ball Push Up 2 Feet on Ball

SHOULDER – Closed Kinetic Chain Sets: _____ Reps: _____ Tempo: _____ Shoulder Step Up (step 1) Shoulder Step Up (step 2) Shoulder Step Up (step 3)

Box Step-ups Side (step 1) Box Step-ups Side (step 2) SHOULDER – Closed Kinetic Chain Sets: _____ Reps: _____ Tempo: _____ Box Step-ups Side (step 1) Box Step-ups Side (step 2) Sets: _____ Reps: _____ Tempo: _____ Box Cross-Over

SHOULDER – Closed Kinetic Chain MB Push Up (Step 2) Sets: _____ Reps: _____ Tempo: _____ MB Push Up (step 1) MB Push Up Plus (step 2) Sets: _____ Reps: _____ Tempo: _____ MB Push Up Plus (step 1)

Sets: _____ Reps: _____ Tempo: _____ SHOULDER – Closed Kinetic Chain Sets: _____ Reps: _____ Tempo: _____ MB Roll-Over (step 1) MB Roll-Over (step 2) MB Roll-Over (step 3)