Phase 1, Week 2
Monday: Upper Body
1. Resisted Shoulder Rotations with Low Elbow
- What It Does: Strengthens your rotator cuff muscles, which help maintain the congruency of your shoulder joint. A stable and congruent shoulder will help prevent any undue stress or shockloading to the structures within the shoulder.
- Tip: You can switch off between external and internal rotations to maximize your time.
- Props: Looped resistance band or cable
- Dirtbag Substitution: Create resistance by pressing your wrist against a doorway.
Internal Band Rotations
Instructions:
- Tie a resistance band to a stationary object.
- Gra...