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SHOULDER – Isometrics Isometric Bicep Isometric ER Isometric IR

Published byAmelia Regan Modified over 11 years ago

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Presentation on theme: "SHOULDER – Isometrics Isometric Bicep Isometric ER Isometric IR"— Presentation transcript:

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

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

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

4 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

5 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)

6 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)

7 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)

8 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)

9 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)

10 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)

11 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)

12 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)

13 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)

14 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)

15 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)

16 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)

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

18 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)

19 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)

20 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)

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

22 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

23 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)

24 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

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

26 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

27 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)

28 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)

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