Shoulder Activation Block

Horizontal Loading
Foam Roll Shoulder [JN]
time 30s
Hold on tender spots
Rest 1 min
Can also preform with roller against the wall, and standing.
Set Time Hold Rest
1 30s h:m:s On tender spots h:m:s 1 min (h:m:s)
2 30s h:m:s On tender spots h:m:s 1 min (h:m:s)

Preform on both sides twice.

Shoulder Internal/External Rotations [JN]
reps 10
Rest 1 min
Set Reps Rest
1 10 1 min (h:m:s)
2 10 1 min (h:m:s)

Two sets, 10 reps each side for both internal, and external rotation.

ULT
Horizontal Adduction Ward Quick Release
reps 10
Set Reps
1 10
LLT
Lateral Cable Raises
reps 10
weight_lbs
Tempo controlled
Rest 1 min
Set Reps Weight Tempo Rest
1 10 lbs Controlled 1 min (h:m:s)
2 10 lbs Controlled 1 min (h:m:s)