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.

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 […]

45-DEG BENCH Y-RAISE

When done correctly, this is a great exercise to train the upper back whilst raising the arms above head with shoulder flexion. It can help train the pattern of overhead movement without low back extension/compensation. General prescription: 3-5 sets, 8-25 reps.

SL THORACIC ROTATION DEADLIFT

The SL deadlift w/ thoracic rotation is a great exercise for improving glute endurance and strength, hip extension whilst challenging thoracic rotation. It can help improve hip and trunk control and coordination. General prescription: 3-5 sets, 5-15 reps each side.

OVERHEAD TRICEPS CABLE EXTENSION

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

PRONE SHOULDER COMPLEX

In this shoulder complex, compensatory strategies to create momentum and movement from the lower back is limited. This will help to increase load and challenge on the rhomboids, lats, rear delt and trapezius’ muscles. It is an efficient movement to build low load endurance and strength in early rehabilitation, and also in an upper body […]

HAND ON HEAD RETRACTION

This exercise can be great to improve thoracic/shoulder mobility without load, or then loaded up with a band to improve low load endurance and strength of the upper back musculature. General prescription: 2-3 sets, 5-25 reps.

STANDING ROPE CURL

The standing rope curl will train the bicep in a shortened and contracted position. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

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