DieselCrew.com - Shoulder Rehab Protocol
Check out Accelerated Muscular Development
http://www.acceleratedmusculardevelop...
This is a 7 day shoulder rehab protocol that can be implemented to maintain and restore shoulder health, function and stability.
Weekly Protocol
Day 1: Circuit 1
Day 2: Circuit 2
Day 3: Circuit 3
Day 4: REST
Day 5: Circuit 4
Day 6: Circuit 5
Day 7: REST
Each exercise in the circuit is completed for 12-15 reps and each circuit is done 1-3 times (runs).
Circuit 1:
DB Retractions
DB Protractions
Posterior Capsule Stretch
Circuit 2:
DB Cuban Rotations
Band External Rotations
Band Pull Aparts
Band Dislocates
Band Presses
Circuit 3:
Pull-up Retraction
Barbell Overhead Shrugs
Push-up Plus
Posterior Capsule Stretch
Circuit 4:
Incline DB Retraction
Prone "Y's"
Prone Internal Rotations
Circuit 5:
EQI Push-ups
Prone "T's"
Plate Halos
Extra Exercises that can be substituted in the circuits:
DB Internal / External Rotations
EZ Curl Cuban Rotations
EZ Curl Cuban Presses
Band Abduction / External Rotations
NEW FACE PULLS
• NEW Face Pulls - Shoulder Rehab - No More ...
Face Pulls
• Video
Heavy Serratus Strengthening
• Video
Skiers
• Video
Scarecrows
• DieselCrew.com - Shoulder Rehab - Scarecrows
Muscle Snatch
• Video
Swiss Ball Push-ups
• Video
45 Degree Shrugs
• Video
Ultimate Two Minute Warm-up Complex
• DieselCrew.com - Ultimate Two Minute Shoul...
Dip Shrugs
• Video
Diesel Crew
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