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 OH TRICEPS EXTENSION

This tricep variation is extremely friendly on the elbows and trains the triceps well in their middle-lengthened position. It also has the added bonus of improving shoulder protraction mobility. General prescription: 3-5 sets, 8-15 reps each side.

WALL BALL SLAM (HALF-KNEELING CAPACITY)

Rotational med-ball work is designed to improve thoracic rotation ability and upper body movement capacity. This variation is at sub-max intensity for general rotation capacity. General prescription: 10-20 each side for capacity.

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 […]

THORACIC ROTATION (SIDE-LYING PROTRACTION)

The side lying rotation drill will help improve rotation of the upper back and hips whilst training the ability of the shoulder to protract. It can be used as a quick warm-up drill, rehab/neuromuscular control drill or just an accessory in general strength training to improve rotation in individuals who don’t rotate their upper spine […]

PROTRACTION/RETRACTION (4-PT)

Most individuals are unable to isolate and move their shoulder blades properly through their usual range of motion (retraction and then into protraction). This leads to compensation elsewhere, decreased loading of the upper back musculature and decreased thoracic mobility/rotation. By specifically practicing the pattern of protraction and retraction in early rehab/strength training, we can ensure […]

KB HOLD (UPSIDE DOWN)

The upside down KB hold 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, 5-25s each side.

CABLE TORCH PRESS

The torch press will improve shoulder strength and endurance above head and can be a great shoulder rehab top up at the end of a session. It can also be used prior to upper body strength training to warm the shoulder up in individuals who like the prep. General prescription: 3-5 sets, 8-15 reps each […]