SUPINE SHOULDER STABILITY

This late stage shoulder rehab drill will help restore neuromuscular control and proprioception to the shoulder (dynamic stability and joint control). It will also help in decreasing apprehension and increasing range of motion and eccentric strength. General prescription: 2-5 sets, 5-15 reps each side.

SHOULDER PERTURBATIONS (OH BANDED)

This late stage shoulder rehab drill will help restore neuromuscular control and proprioception to the shoulder (dynamic stability and joint control). The band will shoot the arm backwards and the brain has to then respond and control the shoulder from being pushed too far back into extension. General prescription: 2-5 sets, 5-20 reps each side.

SHOULDER PERTURBATIONS (WALL BALL)

This late stage shoulder rehab drill will help restore proprioception and neuromuscular control to the shoulder (dynamic stability and joint control). The aim is to focus on quality reps rather than quantity. General prescription: 2-5 sets, 5-20 reps each side.

SA HIGH INCLINE DB SH PRESS

The anterior delt is better trained slightly back from “vertical” and this set-up improves the loading and positioning of the shoulder. This single arm variation will help to maximise strength, growth and overall shoulder progress. General prescription: 3-5 sets, 5-20 reps.

STANDING CABLE FLY

This cable fly variation trains the chest primarily at a lengthened position and is easy to do, but can get challenging to progress as the individual gets stronger due to the lack of stability (standing up). This is where the bench cable fly can be beneficial if equipment and space allows. General prescription: 3-5 sets, […]

KB SUPINE SA PRESS

The upside down KB press is an exercise that challenges shoulder neuromuscular control with an unstable load (a factor the body needs to respond to regularly unlike unstable surfaces such as the bosu ball).  General prescription: 3-5 sets, 5-15 reps each side.

WALL HALF-KNEELING KB PRESS

The half-kneeling wall press is an exercise that challenges shoulder neuromuscular control with an unstable load (a factor the body needs to respond to regularly unlike unstable surfaces such as the bosu ball). Using the wall as a reference point will increase stability and decrease compensation from the lower back and hips.  General prescription: 3-5 […]

SEATED BENCH CABLE FLY

This chest fly variation increases stability, minimises compensation from the lower back (excessive extension) and avoids the use of momentum. These three factors will increase the amount of load placed on the chest and the amount of force the chest is able to produce – both crucial for strength and size. General prescription: 3-4 sets, […]

SCAPTION RAISE

The scaption range is useful for improving general coordination, strength and endurance of the muscles that attach and move the scapula. It isn’t a great exercise for “hypertrophy”, but that isn’t its purpose. General prescription: 3-5 sets, 5-20 reps.

SA PRESS AROUND

This chest fly variation trains the chest in its shortened position well and improves the range of motion and protraction ability of the shoulder. It is a great movement for advanced chest development and shoulder health. General prescription: 3-5 sets, 6-15 reps each side.

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