4Q Shoulder Activation

x 2

(R) = right side
(L) = left side
Small ball may be used for Rub and Scrub
This sequence will be great to prepare you for upper body exercises

Rub and Scrub Sternum/Clavicle
time 5 sec sternum
intensity fast
Set Time Intensity
1 5 sec sternum h:m:s Fast RPE
2 5 sec clavicle (R/L) h:m:s Fast RPE

Use a ball
Option: make hand into fist and use knuckles for sternum and open hand for clavicle

LLT
DB Scaption
reps 5
load light
Tempo controlled
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled

Use DB
Option use plates

LLT
Shoulder Rotation -Band Quick Release
reps 5 (R)
Tempo controlled
Set Reps Tempo
1 5 (R) Controlled
2 5 (L) Controlled

Its a slow and controlled pull back then a quick release.

LMT LAR
Body Clapping – Rib Cage/Arm Pits
time 5 sec Rib Cage (R/L)
time fast
Set Time Time
1 5 sec Rib Cage (R/L) h:m:s Fast h:m:s
2 5 sec Arm Pits (R/L) h:m:s Fast h:m:s

use hands to Clapp