LOAD

2-3 rounds, 60-sec rest between rounds.

• Supine external rotation with a band – Place tension on the band once in external rotation by straightening the leg. The full range is reached when the shoulder starts to lift/round forward, or when stretch is felt deep in the shoulder – 15 reps each side, 5 sec eccentric with a pause at max internal rotation.

• Lateral DB raises – Lifting both arms to approximately shoulder height, palms facing down - 15 reps.

• Prone, wide row into external rotation – Can perform on bench/box. Begin with a small plate, progressing to DBs. Keeping shoulders down and back throughout the movement. Avoid arching to complete movement. If compensations occur, reduce range – 12 reps.