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 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.

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.

EXTERNAL ROTATION (SEATED DB)

This is one of the few times external rotation should be done with a dumbbell as the weight is now in line with gravity (yes the standing DB external rotations are useless). Resting the elbow on the knee will improve stability, and allow the shoulder (rotator cuff) to be trained through a larger range of […]

SA DB ROW

The single arm dumbbell row is a classic upper back and lat exercise that can be done with minimal equipment, minimal space and still produce great strength and hypertrophy gains. It is an exercise where ego needs to be checked as it is common to use momentum and stand more upright to lift more weight. […]

SPIDER CURL

The spider curl will train the bicep in its shortened position extremely well and can be a useful exercise to throw in when an individual wants variation in their training. General prescription: 3-5 sets, 5-15 reps.

WIDE GRIP NEUTRAL PULLDOWN

The wide grip neutral pulldown puts the shoulder in its strongest and most comfortable position and increases the ability to extend the thoracic spine without extending the lower back. This improves the amount of weight that can be lifted whilst also decreasing compensation from the lower back. General prescription: 3-5 sets, 5-15 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, […]