WARM-UP
| Exercise | Dosage | Progressions | Regression/ Modification |
|---|---|---|---|
| Cardio *Preferably Assault bike or Rower | 5-minutes | Zone 2 (*60-70% heart rate max) | Zone 1 (*50-60% heart rate max) |
| Thoracic Spine Foam Rolling | 30 reps mid-upper thoracic 30 reps mid-lower thoracic 30 second extension stretch at conclusion | ||
| Pec Minor Lacrosse Ball Stretch | 3 reps of a 30 second stretch per shoulder | Do not increase stretch duration | May hold for a ↓ duration |
MAIN WORKOUT
| Exercise | Dosage | Progressions | Regression/ Modification |
|---|---|---|---|
| Shoulder Rotator Cuff ER Strengthening | 3 sets of 6-20 repetitions | Shoulder Rotator Cuff ER Advanced Strengthening | Reduce band resistance |
| Shoulder Modified Prone Cobra | 10 repetition of 10 second holds | Scapular Y or T | |
| Shoulder Scapular Y or T | 3 sets of 6-20 Perform Y OR T | Perform standing | Perform on bench w/slight incline |
COOL DOWN
| Exercise | Dosage | Progressions | Regression/ Modification |
|---|---|---|---|
| Shoulder Sleeper Stretch Lacrosse Ball | 3 reps of a 30 second stretch per shoulder | Do not increase stretch duration | May hold for a ↓ duration |
