Banded single arm Y-raise

KEY COACHING POINTS:

  • Keep your shoulders pinned back

  • Maintain constant tension in the band

  • Control your breathing

  • Squeeze your upper traps at the top of the movement

  • Hold the squeeze for 1-2 seconds, then repeat

MAIN MUSCLE - TRAPEZIUS

Trapezius

Banded single arm external rotation

KEY COACHING POINTS:

  • Keep your shoulders pinned back

  • Maintain constant tension in the band

  • Control your breathing

  • Keep your elbow tucked in

  • Hold the squeeze for 1-2 seconds, then repeat

MAIN MUSCLE - INFRASPINATUS

Shoulders.gif

Bent over trap 3 raise

KEY COACHING POINTS:

  • Shoulder blades pinned back

  • Slight bend in the knees

  • Descend by driving your hips back to help maintain a neutral spine

  • Raise your arms up (thumbs facing up) and squeeze your upper traps at the top of the movement

  • Hold the squeeze for 1-2 seconds, then repeat

MAIN MUSCLE - TRAPEZIUS

Wall assisted chest stretch

KEY COACHING POINTS:

  • Forearm flat against the wall

  • Rotate your upper body away from your forearm

  • Embrace the stretch in your chest

  • Hold the stretch for 1-2 seconds, then repeat

MAIN MUSCLE - PECTORALIS MAJOR

Chest swings

KEY COACHING POINTS:

  • Stand tall

  • Embrace the stretch in your chest each time

MAIN MUSCLE - PECTORALIS MAJOR

Single arm shoulder rotations

KEY COACHING POINTS:

  • Stand tall

  • Try and get your upper arm (humerus) close to your ear on each rotation to help improve shoulder mobility

SHOULDER MOBILITY

Shoulder rotations both arm

KEY COACHING POINTS:

  • Stand tall

  • Try and get your upper arms (humerus) close to your ear on each rotation to help improve shoulder mobility

SHOULDER MOBILITY

Banded pull apart

KEY COACHING POINTS:

  • Keep your chest up

  • Pull the band apart and squeeze your shoulder blades together

  • Maintain constant tension through the band

  • Hold the squeeze for 1-2 seconds 

MAIN MUSCLE - DELTOIDS

Overhead squat into a shoulder press

KEY COACHING POINTS:

  • Start with a wide grip on the bar

  • Squat as low as possible whilst maintaining a neutral spin and keeping the bar overhead

  • Lower the bar by bringing your elbows down and keeping your shoulders pinned back

  • Press up and repeat

SHOULDER MOBILITY

Swiss ball lat stretch

KEY COACHING POINTS:

  • Shoulder blades pinned back

  • Hips high

  • Arms straight

  • Thumbs to the sky

  • Descend by lowering your chest through your arms and embracing the stretch in your lats and chest

  • Hold the stretch for 1-2 seconds, then repeat

MAIN MUSCLE - LATISSIMUS DORSI

No Money

KEY COACHING POINTS:

  • Keep your shoulders pinned back

  • Maintain constant tension in the band

  • Control your breathing

  • Keep yours elbow tucked in

  • Hold the squeeze for 1-2 seconds, then repeat

MAIN MUSCLE - INFRASPINATUS

Banded shoulder dislocations

KEY COACHING POINTS:

  • Keep your shoulders pinned back

  • Maintain constant tension in the band

  • Control your breathing

  • Arms straight

SHOULDER MOBILITY

Banded pull apart sup grip

KEY COACHING POINTS:

  • Keep your chest up

  • Pull the band apart and squeeze your shoulder blades together

  • Maintain constant tension through the band

  • Hold the squeeze for 1-2 seconds 

MAIN MUSCLE - DELTOIDS

Banded pull apart

KEY COACHING POINTS:

  • Keep your chest up

  • Pull the band apart and squeeze your shoulder blades together

  • Maintain constant tension through the band

  • Hold the squeeze for 1-2 seconds 

MAIN MUSCLE - DELTOIDS