Elitefts™ Mini-Band Shoulder Pre-hab Circuit (low position)

TAGS: External Rotation, scapular retraction, pre-hab, elitefts.com, mini bands, shoulder, Elitefts Info Pages

Elitefts™ Director of Education Mark Watts explains a quick shoulder pre-habilitation circuit using the elitefts™ mini-bands in the Collegiate Power Rack while Associate Editor Jordan Houser demonstrates.

This circuit is beneficial to athletes in a team setting due to the quick transition time between exercises.  The three specific exercises performed are:

1. Lying external rotation
2. Kneeling scarecrow
3. Standing upright row


These three movements address critical components of shoulder stability and deceleration properties of the throwing motion.  The combination of transverse/ sagittal plane abduction, external rotation, scapular retraction, and scapular depression all aid in preventative measures for the shoulder, specifically for high velocity movements such as throwing, serving or shooting (lacrosse).

This circuit can be adapted to meet any athletes needs by the following measures:

Band Tension:
1. Micro Mini-Bands
2. Mini-Bands
3. Monster Mini-Bands

Body Position
1. Kneeling to standing
2. Distance from Rack.

Other movements that can be done with this set up include:
1. Lying internal rotation (lying facing away from the rack)
2. Lying upright row.
3. Kneeling upright row
4. Standing Scarecrow


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Elitefts™ Micro-Mini Bands

Elitefts™ Mini-Bands

Elitefts™ Monster Mini-Bands

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Elitefts™ Collegiate Power Rack

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