10:1:C:1 = 10 seconds down (eccentric): 1 second pause at the bottom: Controlled tempo up (concentric): 1 second pause at the top.
Jobes
Circuit
x 5
LLT
Jobe: Standing db Shoulder Flexion: full
reps
10
weight_lbs
2-5#'s
Tempo
10:1:C:1
Rest
20-30s
reps
10
weight_lbs
2-5#'s
Tempo
10:1:C:1
Rest
20-30s
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 2 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 3 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 4 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 5 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
LLT
Jobe: Standing db Shoulder Abduction: full
reps
10
weight_lbs
2-5#'s
Tempo
10:1:C:1
Rest
20-30s
reps
10
weight_lbs
2-5#'s
Tempo
10:1:C:1
Rest
20-30s
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 2 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 3 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 4 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 5 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
LLT
Jobe: Standing db supraspinatus abduction
reps
10
weight_lbs
2-5#'s
Tempo
10:1:C:1
Rest
20-30s
reps
10
weight_lbs
2-5#'s
Tempo
10:1:C:1
Rest
20-30s
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 2 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 3 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 4 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 5 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
LLT
Jobe: Prone Shoulder Abduction
reps
10
weight_lbs
2-5#'s
Tempo
10:1:C:1
Rest
20-30s
reps
10
weight_lbs
2-5#'s
Tempo
10:1:C:1
Rest
20-30s
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 2 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 3 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 4 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 5 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
LLT
Jobe: Prone Shoulder Extension
reps
10
weight_lbs
2-5#'s
Tempo
10:1:C:1
Rest
20-30s
reps
10
weight_lbs
2-5#'s
Tempo
10:1:C:1
Rest
20-30s
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 2 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 3 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 4 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
| 5 | 10 | 2-5#'s lbs | 10:1:C:1 | 20-30s (h:m:s) |
LLT
Jobe: Side Lying Shoulder External Rotation
reps
10
weight_lbs
2-5#'s
Tempo
10:1:C:1
Rest
1 min.
reps
10
weight_lbs
2-5#'s
Tempo
10:1:C:1
Rest
1 min.
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | 2-5#'s lbs | 10:1:C:1 | 1 min. (h:m:s) |
| 2 | 10 | 2-5#'s lbs | 10:1:C:1 | 1 min. (h:m:s) |
| 3 | 10 | 2-5#'s lbs | 10:1:C:1 | 1 min. (h:m:s) |
| 4 | 10 | 2-5#'s lbs | 10:1:C:1 | 1 min. (h:m:s) |
| 5 | 10 | 2-5#'s lbs | 10:1:C:1 | 1 min. (h:m:s) |