By Andrew Richardson
I am currently interning at ABS Gym Glasnevin in Dublin for the month of July. I was asked to put together a video and article for strengthening the shoulder joint/scapula and all rotator cuff muscles. Please watch the video in the article as it goes through the article.
Video:
Warm Up
· Wall ball (spell alphabet 4 times on each shoulder)
· Wooden Pole front raises/dislocates (20 reps)
· 1-2kg dumbbells side, front, overhead (alternate grips) x 15 reps so 45 reps each grip
· Scap shrugs on all 4 fours 20 times
· 4 prone position x 5 times for 30 seconds
· Wall crawls with hand x3 each arm
Main Workout
· RRPL (Row, Rotation, Press and Lower) start light 5 sets of 10 reps add 2.5kg each week if not stay same week slow the temp down.
· Floor Press (neutral grip) using dumbbells ( with a pause) 5 sets of 10 reps
· Face Pulls 4 sets of 12 reps
· Seated Shoulder Press Single arm 3 sets of 12 reps
· Lat Pulldown reverse grip 3 sets of 12 reps
· External Rotation 3 sets of 15 reps (use both hands if need be) use cables
· Banded Pull-Aparts 3 sets of 25 reps (supinated grip)
Cool Down
· Wall ball (spell alphabet 3 times on each shoulder)
· Proprioception work
To do every day e.g. morning and night
· Y’s and T’s
· External Rotation
· Internal Rotation
· Get a hockey ball and spell the alphabet palm open
· Lie on bed (see article and do side raise variations with a water bottle something light)
Video on all the above
For more information please refer to the articles below which describe the shoulder in more detail;
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