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
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
Lower back SMFR
MAIN MUSCLE - ERECTOR SPINAE AND QL
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
