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Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____.

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Presentation on theme: "Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____."— Presentation transcript:

1 Isometric BicepIsometric ER Isometric IR S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____

2 Isometric ExtensionIsometric Flexion Isometric Abduction S HOULDER – Isometrics Hold:_____Reps:_____Frequency:_____

3 DB Abduction Sets:_____Reps:_____Wt:_____Tempo: _____ DB Abduction Thumbs Up Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

4 DB Front Raise DB Full Can DB Front Raise Thumbs Up Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

5 Dumbbell Empty Can (step 1) Dumbbell Empty Can (step 2) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

6 Dumbbell Prone Extension (step 1) Dumbbell Prone Extension (step 2) Dumbbell Prone Horizontal Abduction (step 1) Dumbbell Prone Horizontal Abduction (step 2) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

7 Dumbbell Prone Horizontal Abduction w/ ER (step 1) Dumbbell Prone Horizontal Abduction w/ ER (step 2) Dumbbell Prone Scaption (step 1) Dumbbell Prone Scaption (step 2) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

8 Dumbbell Prone Row w/ ER (step 1) Dumbbell Prone Row w/ ER (step 2) Dumbbell Side-lying ER (step 1) Dumbbell Side-lying ER (step 2) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

9 Side-lying ER w/ Deceleration (step 1) Side-lying ER w/ Deceleration (step 2) Side-lying ER w/ Deceleration (step 3) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

10 Dumbbell Short Arc Press (step 1) Dumbbell Short Arc Press (step 2) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

11 DB Bent Over Short Lever Raise (step 1) DB Bent Over Short Lever Raise (step 2) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff DB Bent Over Raise (step 1) Sets:_____Reps:_____Wt:_____Tempo: _____ DB Bent Over Raise (step 2)

12 Tubing ER (step 1)Tubing ER (step 2) Tubing IR (step 1)Tubing IR (step 2) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

13 90/90 ER (step 1)90/90 ER (step 2) 90/90 IR (step 1)90/90 IR (step 2) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

14 Tubing ER Oscillations (step 1) Tubing ER Oscillations (step 2) Tubing IR Oscillations (step 1) Tubing IR Oscillations (step 2) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

15 Tubing Row w/ ER (step 1) Tubing Row w/ ER (step 2) Tubing Row w/ ER (step 3) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

16 Tubing Standing Horizontal Abduction (step 1) Tubing Standing Horizontal Abduction (step 2) Reverse 90/90s (step 1) Reverse 90/90s (step 2) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

17 Tubing PNF (step 1) Tubing PNF (step 2) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

18 Tubing Bent Over Horizontal Abduction (step 1) Tubing Bent Over Horizontal Abduction (step 2) Tubing Bent Over Shoulder Extension (step 1) Tubing Bent Over Shoulder Extension (step 2) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

19 Tubing 1-Arm Low Rows (step 1) Tubing 1-Arm Low Rows (step 2) Sets:_____Reps:_____Wt:_____Tempo: _____ S HOULDER – Rotator Cuff

20 Weight Shift (side-to-side) Wall Push Up (step 1) Wall Push Up (step 2) Sets:_____Reps:_____Tempo: _____ S HOULDER – Closed Kinetic Chain

21 Push Up Plus (step 1) Push Up Plus (step 2) Sets:_____Reps:_____Tempo: _____ S HOULDER – Closed Kinetic Chain

22 Push Up (step 1) Push Up (step 2) Push Up w/ Rotation Sets:_____Reps:_____Tempo: _____ Seated Press Up Sets:_____Reps:_____Tempo: _____ S HOULDER – Closed Kinetic Chain

23 Ball Push Up Kneeling Ball Push Up Single Leg Ball Push Up Hands on Ball (step 1) Ball Push Up Hands on Ball (step 2) Sets:_____Reps:_____Tempo: _____ S HOULDER – Closed Kinetic Chain

24 Ball Push Up Under Knees (step 1) Ball Push Up Under Knees (step 2) Ball Push Up 1 Foot on Ball Ball Push Up 2 Feet on Ball Sets:_____Reps:_____Tempo: _____ S HOULDER – Closed Kinetic Chain

25 Shoulder Step Up (step 1) Shoulder Step Up (step 2) Shoulder Step Up (step 3) Sets:_____Reps:_____Tempo: _____ S HOULDER – Closed Kinetic Chain

26 Box Step-ups Side (step 1) Box Step-ups Side (step 2) Box Cross-Over Sets:_____Reps:_____Tempo: _____ S HOULDER – Closed Kinetic Chain

27 MB Push Up (step 1) MB Push Up (Step 2) MB Push Up Plus (step 1) MB Push Up Plus (step 2) Sets:_____Reps:_____Tempo: _____ S HOULDER – Closed Kinetic Chain

28 MB Roll-Over (step 1) MB Roll-Over (step 2) MB Roll-Over (step 3) Sets:_____Reps:_____Tempo: _____ S HOULDER – Closed Kinetic Chain


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