7-Step Prep for Shoulder/Overhead [JRD]

Horizontal Loading

Focused on shoulder flexion

ULT
Self-Massage: Foam Roll Lat
time 1 min each side
Tempo controlled
Set Time Tempo
1 1 min each side h:m:s Controlled
ULT
Supine Leg Lift OH Ward
reps 5
intensity 4-6/10
Hold 3-5 sec
Activation for the intrinsic core musculature and shoulder girdle
Set Reps Intensity Hold
1 5 4-6/10 RPE 3-5 sec h:m:s
GAR ULT
Wall Hip Hinge RP
reps 1
Hold 20 sec - slow inhale - slower exhale
Restful post and stretch for the shoulders, torso and low back
Set Reps Hold
1 1 20 sec - slow inhale - slower exhale h:m:s
UMT
Dowel Rod Halo
reps 5-10 each side
Tempo controlled
Set Reps Tempo
1 5-10 each side Controlled
LMT
OH Band Ward Rotational Walk
reps 5 each arm
load light
Tempo controlled
Activation and Stabilization for Shoulder and Core
Set Reps Load Tempo
1 5 each arm Light Controlled
LLT
Shoulder Rotation -Band Quick Release
reps 5 each side
Hold 3-5 sec then release
Set Reps Hold
1 5 each side 3-5 sec then release h:m:s
LMT LAR
Body Clapping – Rib Cage/Arm Pits
time 10-20 sec each side
0
Set Time
1 10-20 sec each side h:m:s