четверг, 23 июля 2015 г.

Shoulder Rehab for ABS Powerlifting Team

 

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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