Set	reps	Tempo
1	8-12	controlled
2	8-12	controlled
3	6-8	controlled
4	6-8	controlled

Set	reps	load	Tempo
1	8-12	moderate	controlled
2	8-12	moderate	controlled
3	6-8	heavy	controlled
4	6-8	heavy	controlled

Set	reps	load	Tempo
1	8-12	moderate	controlled
2	8-12	moderate	controlled
3	6-8	moderate	controlled
4	6-8	moderate	controlled

Set	reps	load
1	12	moderate
2	12	moderate
3	12	moderate
4	12	moderate

Set	time	0
1	20 s ES
2	20 s ES

[LG] Muscular Strength- Shoulders & Chest

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

[LG] Activation Shoulders & Tspine (Week 1&2)
Circuit x 2

Activation to increase fluids to the joints and prepare the chest & shoulders for strength training.

ULT
Wall Alternating Overhead Reach

reps 5 ES

Set	Reps
1	5 ES
2	5 ES

ULT
[LG] Floor Slides

reps 5

Set	Reps
1	5
2	5

LLT
1-Arm Band Resisted Walk

reps 3 ES

Set	Reps
1	3 ES
2	3 ES

ULT
Alternating Forward Lunge Wall Push

reps 8 ES

Set	Reps
1	8 ES
2	8 ES

[LG] Shoulder/ Chest Strength
Superset x 4

This super set should be performed with moderate load on Set 1 and increase to heavy load by Set 4. All Exercises can be changed to what is available in the gym.

LLT
Half Kneel Shoulder Press

reps 8-12

Tempo controlled

Set	Reps	Tempo
1	8-12	Controlled
2	8-12	Controlled
3	6-8	Controlled
4	6-8	Controlled

LLT
DB Incline Press

reps 8-12

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	8-12	Moderate	Controlled
2	8-12	Moderate	Controlled
3	6-8	Heavy	Controlled
4	6-8	Heavy	Controlled

[LG] Chest/Back Superset
Superset x 4

This super set should be performed with moderate load on Set 1 and increase to heavy load by Set 4. All Exercises can be changed to what is available in the gym.

LLT
DB OH Overhead Press

reps 8-12

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	8-12	Moderate	Controlled
2	8-12	Moderate	Controlled
3	6-8	Moderate	Controlled
4	6-8	Moderate	Controlled

LLT
BAND Standing Chest Press

reps 12

load moderate

Set	Reps	Load
1	12	Moderate
2	12	Moderate
3	12	Moderate
4	12	Moderate

[LG] Shoulder Stability Superset
Superset x 2

Two Sets for limited time. 15- 20 seconds at a time. Working on Stability of the Shoulders in odd & plank positions helps to recruit small motor units to the joint. Will increase to harder movements in later weeks.

time 20 s ES

0

Set	Time
1	20 s ES h:m:s
2	20 s ES h:m:s

LLT
Quad OH Band Ward

reps 20 s ES

Core and Shoulder Activation and Stability

Set	Reps
1	20 s ES
2	20 s ES

Cool Down Blocks

[LG] Shoulder Recovery- Post Workout
Horizontal Loading

LAR UMT
T Spine Mobility Thread The Needle Reach

Stretches out the shoulders and torso relative to the hips.

Set	Reps
1	5 ES

UMT
Foam Roll Overhead Reaches

Set	Reps
1	10

Warm-Up Blocks

[LG] Activation Shoulders & Tspine (Week 1&2) Circuit x 2

ULT Wall Alternating Overhead Reach reps 5 ES

ULT [LG] Floor Slides reps 5

LLT 1-Arm Band Resisted Walk reps 3 ES

ULT Alternating Forward Lunge Wall Push reps 8 ES

[LG] Shoulder/ Chest Strength Superset x 4

LLT Half Kneel Shoulder Press reps 8-12 Tempo controlled

LLT DB Incline Press reps 8-12 load moderate Tempo controlled

[LG] Chest/Back Superset Superset x 4

LLT DB OH Overhead Press reps 8-12 load moderate Tempo controlled

LLT BAND Standing Chest Press reps 12 load moderate

[LG] Shoulder Stability Superset Superset x 2

time 20 s ES 0

LLT Quad OH Band Ward reps 20 s ES