JK – Shoulder Regen and Recovery

Horizontal Loading
LLT
LLT – LD – External / Internal Rotation
reps 10 each side
load light
Hold
With your arms at your sides, palms facing your body, bend your elbows 90 degrees. Keeping your elbows against your body swing your forearms away from your body. This is lateral rotation — also referred to as external rotation — and the normal range of motion for a healthy shoulder is 90 degrees.
Set Reps Load Hold
1 10 each side Light h:m:s
LPR ULT
ULT – Prone Quad Alternate Overhead Reach
reps 10 Each Side
weight_kgs Body weight only
Tempo controlled
Set Reps Weight Tempo
1 10 Each Side Body Weight Only kgs Controlled
LMT
Band OH 1Arm Rotational Ward
reps 10 Each Side
load light
Tempo controlled
Set Reps Load Tempo
1 10 Each Side Light Controlled
GPR LLT
LLT – 1 Arm Overhead Split Squat for recovery and regeneration
reps 10 each side
load light
Tempo controlled
Set Reps Load Tempo
1 10 each side Light Controlled

This exercise will also assist in the Knee development.