Shoulder Mobility & Reconditioning Program

Improve Your Overhead Movements!

 

The shoulder mobility & reconditioning program was created to improve overhead range of motion. Complete the 'Mobility Warm-up' section before every 'Reconditioning Session'. Allow the program 4-6 weeks before re-testing.

Pre-Test Date: ________________
Post-Test Date: _______________

Mobility Warm-up
Complete two rounds of A1, A2, A3 before moving on to part B

A1. LAX Ball chest trigger point - 1 min./side
pec trigger

A2. Lax ball on Supraspinatus (above scapula and below clavicle-trap area) 45sec./arm
Supraspinatus

A3. Lax ball on Teres Minor (outside of shoulder blades/behind armpit) 45sec./arm
teres minor

 

 

Complete one round of B1, B2, B3 before completing the reconditioning program

B1. Side-lying internal rotation stretch x 45sec
sleeper stretch

B2. Bear Plank Holds x 45sec.
B3. Chest stretch on spine/foam roller x 2min.
pecstretch

 

 

Shoulder Reconditioning Program

Day 1
A1. DB External Rotations, 12-15 reps x 3 sets, 90sec. rest
(start at light to moderate DB’s; increase load only when have completed all 3 sets of 15 reps)

A2. Scapula Retractions from hang position, 12 reps x 3 sets, 90sec. rest

A3. DB Rows, 8-10 reps @ 30X1 x 3 sets, 90sec. rest
(start at moderate to light load, increase load once you complete 3 sets of 10 at the prescribed tempo)

Day 2
A1. Front DB Shoulder Raises, 12-15 reps x 3 sets, 90 sec. rest
(start at light to moderate DB’s; increase volume only when have completed all 3 sets of 15 reps)

A2. YTLW, 5 reps per letter x 3 sets, 90 sec. rest
(start without weight then increase load only when have completed all 3 sets of 5 reps/letter)

A3. Reverse Flys, 15 reps x 3 sets, 90sec. rest
(use elevated bench, increase load when you complete all three sets of 15)

Day 3
A1. Trap 3 Raises @ 20X1, 12-15 reps x 3 sets., 90sec. rest
(start at light to moderate load; increase only when have completed all 3 sets of 15 reps)

A2. Extended Arm Prone Plank x 30sec., 90sec. rest.
(increase to 45sec. when accumulating 30sec. for all sets)

A3. Lateral DB Shoulder Raises, 12-15 reps x 3 sets, 90sec. rest
(start at light to moderate DB’s; increase volume only when have completed all 3 sets of 15 reps)

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